Complex Continuing Care

Schedule a relaxing period before going to sleep

Use your bedroom primarily for sleep, not for work or TV

Make sure your bed is comfortable and the room is quiet, dark and at the right temperature

Go to bed and get up at the same time each day

Be consistent about taking naps; take one regularly or not at all

Exercise regularly but avoid strenuous activity late in the evening

Avoid caffeine within eight hours of bedtime

Avoid smoking close to bedtime

Don't use alcohol or street drugs as sedatives

If you wish, have a light snack before bed, but avoid heavy meals

Don't try too hard. If you can't fall asleep, leave your bedroom and do something else until you feel sleepy again