The power of a good night’s sleep: harness it!

Keep a regular sleep/wake schedule 7 days per week

This keeps the biorhythms on schedule which helps with more than just sleep

Get enough total sleep time

7.5 to 8 hours per night for most adults

Prioritize and Protect it!

Exercise daily

Not within 3 hours of bed time

Set aside time for planning / thinking / worrying

Not near bed time

Take notes and make lists for tomorrow

Avoid alcohol and nicotine within 3 hours and caffeine within 6 hours of sleep

While alcohol may help with falling asleep, it tends to disrupt sleep later

Caffeine doses are unpredictable and the duration of effect varies a lot from person to person

Avoid bright light in the evening as this may make it harder to fall asleep

This includes sunlight and computer screen light

Amber-colored sunglasses or films that block the blue wavelength in light should reduce the effects

Create a relaxing sleep environment

Quiet, dark, and not too warm

Good supportive mattress

Use bed for sleep and sex only, not for work, balancing your checkbook or emotionally charged phone conversations

Create a pre-bed ritual

That lasts for 15 to 30 minutes to help prepare for sleep (like a warm-up before exercise)

Stop your evening activity at least 30 minutes before sleep

Do something for yourself (e.g.: a facial, foot bath, crossword, needle work, listen to relaxing music)

Visualization / Relaxation / Meditation

These “distract” a busy mind with restful images or thoughts that help sleep happen as other thoughts are blocked out

Practice helps it work better

Can be used anytime including the middle of the night to go back to sleep or to reduce stress during the day

Get out of bed if you are not sleeping - don't watch the clock!

Do something quiet in a dim room until you feel sleepy, then try to sleep. Avoid TV and computer: too much light, too stimulating