6. If you fall asleep in places, other than bed, you get out of the habit of sleeping in bed.
Good sleeping habits induce sleep.
1. Avoid caffeine and alcohol in any form, four to six hours before bed time.
2. Avoid nicotine near bedtime and upon awaking during night.
3. Avoid a heavy meal in the evening. But, a light snack before bed time may be sleep inducing.
4. Avoid vigorous exercise within 3-4 hours of bed time. But, regular exercise in the late afternoon may deepen sleep.
5. Minimize noise, light, excessive temperature during sleep by using ear plugs, window blinds, electrical blanket/ air conditioner, etc.
6. Spend no more than 8 hours in bed per night.
7. If you must take a daytime nap, keep it less than an hour and complete it before 3 p.m.
8. Go to bed only when sleepy. 9. Get out of bed when unable to fall asleep for more than 30 minutes and return to sleep within 30 minutes. During it do only a manual activity or count your breaths while breathing abdominally.
10. Repeat this procedure as often as necessary.
11. Arise at the same time every morning.
12. Practice relaxation technique.
13. Do not use your bed and the bedroom for non-sleeping activities, such as eating, paying bills, talking on phone, etc. Bed or bedroom should be used for sleeping purposes only.
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