Sleep Tips

1. Maintain a regular bed and wake time schedule including weekends.
   
   
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.



3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.



4. Sleep on a comfortable mattress and pillows.



5. Use your bedroom only for sleep and sex.



6. Finish eating at least 2-3 hours before your regular bedtime.



7. Exercise regularly.



8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime.



9. Avoid nicotine (e.g. cigarettes, tobacco products).



10. Avoid alcohol close to bedtime.

• You have difficulty falling or staying asleep — and how often
• You wake up often feeling tired and not rested
• The number of hours you usually sleep each night
• You often have disruptions to your sleep — due to any cause
• Whether you keep a regular bed and wake time
• You snore most nights — and how loudly
• You experience or have been told that you gasp for breath or stop breathing during sleep
• You feel sleepy during the day or fall asleep when reading, watching TV or are engaged in daily activities
• You fell asleep or dozed off when driving or while at work or school
• You are taking any sleeping pills or other treatments to help you sleep better
• List of medications or supplements you are taking
• You use alcohol or smoke regularly
• The time of day you use caffeine products, exercise and eat your last meal
• You experience nighttime heartburn, pain or the need to urinate
• Your level of stress and whether you have experienced lifestyle changes recently
• You are a night or rotating shiftworker

For more information about sleep and sleep disorders, visit the National Sleep Foundation at www.sleepfoundation.org.