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(For a well-rounded Sleep program, try to choose at least one item from each category)
A SLEEPFUL ENVIRONMENT
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Keep room temperature slightly cool, yet comfortable (60-65 degrees)
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Calming music, preferably on a timer, or a fan for "white noise"
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RIGHT, CONSISTENT AMOUNT
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Keep a Sleep Log
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Get the same amount of sleep each night, within 1 hour
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Go to bed and get up at the same time every day, within 1 hour (within 2 hours on weekends)
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DAILY SLEEP-FRIENDLY ACTIVITIES
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Avoid caffeine within 4 hours before bed
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Avoid alcohol and nicotine within 2 hours before bed
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Avoid eating a big meal at least 4 hours before bed
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Avoid heavy reading, computer games or studying 1 hour before bed
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Make a plan for the next day at least 1 hour before bed
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Aerobic exercise, but only at least 3 hours before bed.
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Get plenty of sunlight or other bright light sometime in the day.
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PRE-SLUMBER
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Use a bedtime routine
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Take a hot bath. Not a shower, which tends to wake us up.
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Get in bed only when tired
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Do some light reading in another room.
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IN BED
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Muscle Relaxation Exercises
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Mental Imagery Exercises
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Deep Breathing Exercises
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Don't work, watch TV or do any other non-relaxing activity in bed. Use it only for sleep and sex.
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 SPARKPEOPLE SPECIALS
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Get up right away when the alarm goes off.
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For a burst of energy, take a 10-20 minute nap (unless you're having trouble falling asleep at night)
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Keep away from bright lights (esp. in the bathroom) 1 hour before bed
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