Some Strategies for Improving Sleep

• Get regular daytime exercise and exposure to sunlight
• Avoid smoking
• Avoid alcohol in the evening and excessive drinking at any time of day
• Avoid caffeinated coffee, tea, and soda and possibly chocolate during late afternoon or the evening, and consume only limited amounts earlier in the day
• Avoid daytime napping, or if napping is unavoidable, sleep no more than 15 to 30 minutes
• If diuretics, decongestants, and other drugs that disturb sleep are needed, take them early in the day
• Keep the bedroom at a comfortable temperature and shield it from light
• Limit bedroom use for activities associated with being awake; use the bedroom only for relaxing activities that induce sleep
• Wear comfortable bedclothes, use comfortable blankets and pillows, and use a mattress that is neither too firm nor too soft
• Go to bed at the same time each night and get up at the same time each morning, including weekends
• Encourage a restless or noisy bed partner to see a doctor
• Perform bedtime rituals (brushing teeth, washing up) at the same time every evening whether at home or away
• Urinate before going to bed
• Keep eyeglasses, canes, walkers, hearing aids, and telephone where they can be found without difficulty in the dark