Avoid Nicotine, Alcohol, Late Meals

Many doctors who treat insomnia believe that the best therapy over the long run is behavioral change; that is, altering one’s habits to create optimal conditions for sleep. It’s also important, they say, to stick to the routine. Here are some dos and don’ts:

* Don’t drink caffeine after 2 p.m.

* Avoid nicotine three to five hours before bedtime.

* Don’t drink alcohol later than three to five hours before bed.

* Avoid eating heavy meals an hour or so before bed.

* Try not to watch TV, listen to the radio, or read or do work in your bed.

* Try not to nap during the day.

* Exercise regularly; the best time is in the morning or afternoon.

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Get Into Routine, Minimize Light, Noise

* If you can’t fall asleep, get out of bed, no matter what time it is, and don’t go back to bed until you feel sleepy.

* Establish a regular time for getting out of bed each morning, regardless of how man hours you’ve slept.

* Minimize the amount of light and noise in your bedroom; and keep the temperature moderate--neither too hot nor too cold.

Source: Dr. Daniel Buysse

University of Pittsburgh