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department of Medicine

Section of pulmonary and critical care medicine

Information for Patients - Sleeping Tips

 

  • Maintain a regular schedule of activities.
  • If exercise is part of your routine, exercise 5 to 6 hours before bedtime. Exercising within less than 5 hours of bedtime is stimulating.
  • Set aside time in the evening for thinking and planning. Do not take your troubles to bed with you.
  • Do something enjoyable and relaxing prior to bedtime. Avoid distressing and stimulating activity before going to bed.
  • Make your bedroom and bed as comfortable as possible – your bedroom should be quiet, dark and cool.
  • Eat a light snack before bedtime; do not overeat or leave yourself hungry.
  • Go to bed when you are sleepy, but get out of bed at the same time every morning.
  • Avoid naps during the daytime. Sleep only during the designated time.
  • Reserve your bed and bedroom only for sleeping. Do not read or watch television in bed.
  • Relax your body in the bed and try to fall asleep. If you encounter difficulty falling asleep, or returning to sleep after an awakening, for 20 to 30 minutes, get out of bed and do something relaxing until you feel sleepy again.
  • Avoid looking at your clock.
  • Avoid all caffeinated foods and beverages.
  • Avoid sleeping medications and alcoholic beverages to induce sleep.