Version May 2024
| During the day |
| Exercise regularly. Even a 20-minute walk during the day can help you relax. Don't exercise in the evening. |
| Limit naps if you can. If you must nap, limit your nap to 30 minutes. |
| Before bedtime |
| Avoid alcohol, caffeine, chocolate, and nicotine in the late afternoon and evening. |
| Limit liquids in the evening before going to bed. |
| Turn off the TV one hour before bedtime. Listen to quiet music or take a warm bath. |
| If you worry or "can't turn your brain off" when you try to sleep, make a list of things you need to do before you go to bed and then stop thinking about them. |
| At bedtime |
| Go to bed and get up at the same time every day, even on weekends. |
| A bedtime snack of warm milk, turkey, or a banana may make you sleepy. |
| Use your bedroom only for sleep and sex, no reading, watching TV, or working. |
| If you are a "clock watcher," turn your clock so that you cannot see its face. |
| To fall asleep, lie in the position that you normally find yourself in when you wake up. |
| Go to bed at the same time with your spouse. |
| If you can't fall asleep |
| If you haven't fallen asleep in 15 minutes, go to another room. Listen to quiet music. Avoid things that stimulate your mind (TV, exciting books). Reading self-help books may help you feel drowsy. Go back to bed when you feel sleepy. If you still can't fall asleep, get up again and repeat as necessary. |
| If you wake up during the night |
| If you can't get back to sleep, follow the procedure above (if you can't fall asleep). |
آیا می خواهید مدیلیب را به صفحه اصلی خود اضافه کنید؟
