Tips for a Good Night's Rest

• 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 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 bed time and rise time, even on days off and on weekends.

• Do not have distractions like a TV, radio, or computer in your bedroom. Use your bedroom for sleep and other bedroom activities.

• Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit naptime to a single nap of less than one hour, not later than 3 p.m.

• Distract your mind. Don’t lie in bed unable to sleep and frustrated; instead try reading.

• Avoid caffeine and alcohol within four to six hours of bedtime.

• Avoid the use of nicotine close to bedtime or during the night.

• While a light snack before bedtime can help promote sound sleep, avoid large meals.

•  Avoid strenuous exercise within six hours of bedtime.

• Minimize light, noise, and extremes in temperature in the bedroom.

Source: Sleep Hygiene Wellness brochure published and copyrighted by the AASM.