Healthcare Services

Practicing these tips will encourage a sound sleep.

• Try to sleep only when you are drowsy.
• If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside of the bedroom. Return to bed when - and only when - you are sleepy. Repeat this process as often as necessary throughout the night.
• Maintain a regular arise time, even on days off work and on weekends.
• Use your bedroom only for sleep, sickness and sex.
• Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than one hour, no later than 3 pm.
• Distract your mind. Lying in bed unable to sleep and frustrated needs to be avoided. Try reading or watching TV or listening to a book on tape. It may be necessary to go to another room to do these.
• Avoid caffeine within four to six hours of bedtime.
• Avoid the use of nicotine close to bedtime or during the night.
• Do not drink alcoholic beverages within four to six hours of bedtime.
• While a light snack before bedtime can help promote sound sleep, avoid large meals.
• Avoid strenuous exercise within 6 hours of bedtime.
• Minimize light, noise, and extremes in temperature in the bedroom.