The Basics of Sleep Hygiene

1. Fix a bedtime and an awakening time for everyday
2. Avoid napping during the day.
3. Avoid alcohol, heavy, spicy, or sugary foods 4-6 hours before bedtime.
4. Exercise regularly, but not right before bed. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.
5. Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful.

Sleeping Environment

1. Use comfortable bedding
2. Find a comfortable temperature setting and keep the room well ventilated.
3. Block out all distracting noise, and eliminate as much light as possible.

Getting Ready For Bed
1. Try a light snack before bed that includes warm milk, bananas, etc
2. Don’t take your worries about job, school, daily life, etc to bed  leave them for day
3. Practice relaxation techniques such as yoga, deep breathing and others before bed.
4. Establish a pre-sleep ritual, such as a warm bath or a few minutes of reading, etc
5. Get into your favorite sleeping position, if you don’t fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.