In order to achieve restful sleep, try these helpful adjustments to your daily routine.

• Get up at the same time every day.
• Go to bed only when sleepy.
• Establish relaxing pre-sleep rituals such as a warm bath, light snack, or meditation.
• Confine vigorous exercise to at least six hours before bedtime, and do mild exercise—such as simple stretching or walking—at least four hours prior to bedtime.
• Keep a regular schedule. Regular times for meals, medications, chores, and other activities help keep the “inner clock” running smoothly.
• Avoid caffeine after 12:00 pm.
• Don't drink alcohol, especially when sleepy. Even a small dose of alcohol can have a potent effect when combined with tiredness.
• Tobacco is a stimulant. Avoid smoking, especially close to bedtime.
• Try to avoid napping, but if the urge to sleep is irresistible, try napping at the same time every day. Mid-afternoon is the best time for most people. Limit naps to 20 minutes.
• Avoid sleeping pills or use them conservatively. Most doctors avoid prescribing sleeping pills for periods longer than three weeks. Do not drink alcohol while taking sleeping pills.
• Keep a Sleep Log and bring it to your appointment at the Sleep Center.