A lot of people get into bad habits as far aa sleep is concerned. Sometimes we have control over these habits, other times we don’t. The more bad habits you’re able to get rid of, the better you sleep. It may take time to get back into good habits. This checklist can help:

• For two weeks, keep a sleep log of your sleep habits to identify trouble spots. Use a comfortable bed.
• Go to bed only when you are sleepy.
• Bed should only be used for sleep, all other activities such as watching television, reading, eating etc. should take place in another room.
• Large, greasy meals should be avoided before bedtime.
• Try going to bed at the same time or as close to the same time each night, but more importantly get up at the same time in the morning.
• Do not take a nap unless it is for around 15-20 minutes and does not interfere with your night-time sleep.
• Try to set 30 minutes aside per day for worrying. When worried or stressed, use this time to make a diary of your worries or stresses.
• If you cannot sleep after lying down for 15 minutes or so, get out of bed and read or watch television.
• Exercise during the day, but not after 7:00 p.m.
• Make the hour before bedtime quiet time. Take a warm bath, read a little, or prepare a light bedtime snack.
• Keep the bedroom quiet, cool and dark, and make sure it remains dark in the morning or during the day or if you work nights and sleep during the day. You can purchase light blocking window coverings or place tin foil over the windows.
• Avoid caffeine. If you must drink caffeine, limit yourself to 3 caffeinated drinks, preferably before noon. This includes, coffee, tea, and chocolate.
• Avoid smoking at least 1 hour before bedtime. Nicotine is a stimulant.
• Avoid alcohol – it will help you fall asleep more quickly but will make your sleep more fragmented.
• Place a clock out of sight if you are a clock watcher, especially when trying to go to sleep.
• Try to reduce your liquids after 7:00 p.m. so you will not be getting up to go to the bathroom frequently. If you are taking diuretics (water pills) talk with your doctor about taking these in the morning instead of the evenings, to avoid having to get up during the night.