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Trouble sleeping and daytime sleepiness may indicate poor sleep hygiene and/or an underlying sleep disorder. To maximize the restorative powers of sleep and to make falling asleep easier, good sleep habits help immensely.
The following suggestions can help both people with sleep disorders and their families:
- Wake at the same time every day, regardless of when you go to sleep.
- Maintain a consistent bedtime.
- Exercise regularly, but not within two to four hours of bedtime.
- Reduce light and arousing activity, like computer use and watching television.
- Perform relaxing activities before bed.
- Keep your bedroom quiet and cool.
- Don’t have anything with caffeine for at least six hours prior to bedtime.
- Don’t have nicotine for at least six hours prior to bedtime.
- Don’t drink alcohol for at least four hours prior to bedtime.
- Don’t watch television for at least one hour before bedtime.
- If you nap, only nap early in the day, not in the late afternoon or evening.
- Make sure you are sleeping on a comfortable bed and mattress.