Sleep Hygiene Patient Information

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1 Go to bed and wake up at the same time each day
2 Lie down to sleep only when sleepy
3 If you can't sleep after 20 minutes, get out of bed and go to another room; return to the bedroom when you are tired; repeat as necessary
4 If you're trying to make yourself more tired, go to a room with soft light and read or do something on paper until your eyes are tired (and avoid 
phone/ipad/computer/tv in bed)
5 Use bedroom for sleep and sex only
6 Don't do things in bed that might keep you awake, like watching television, reading, talking on the phone, or worrying
7 Avoid caffeine, nicotine, or alcohol for at least four to six hours before bedtime
8 Avoid strenuous exercise within four hours of bedtime
9 Avoid daytime napping
10 Relax before going to bed
11 Avoid eating large meals or drinking a lot of water or other liquids in the evening
12 Try chamomile tea or warm milk at bedtime.
13 Keep the bedroom a comfortable temperature (65 to 68 F or 18-20 C)
14 Use earplugs if noise is a problem
15 Expose yourself to daytime light for at least 30 minutes each morning[/textarea]
[checkbox memo="Hide/Display Notes & References" name="footnotes" value=""][conditional field="footnotes" condition="(footnotes).is('')"]
[link url="https://pubmed.ncbi.nlm.nih.gov/26760592/" memo="Maness DL, Khan M. Nonpharmacologic Management of Chronic Insomnia. Am Fam Physician. 2015;92(12):1058-1064."][/conditional]