1. Attempt to sleep only when drowsy.  This means do not do work or watch TV in bed.
  2. Minimize light, noise and extreme temperature changes in your bedroom.
  3. Get up (out of bed) at the same time each day, even on your days off or vacation.
  4. Avoid naps.  If you must nap, do it at the same time every day.  Do not nap longer than one hour and make sure it is before 3:00 p.m.
  5. Use the bedroom only for sleep and sex – NO working in bed!
  6. If you cannot fall asleep, get out of your bedroom and do a quiet activity elsewhere.
  7. Avoid exercise 6 hours before bedtime.
  8. Avoid caffeine 6 hours before bedtime.
  9. Avoid alcohol 6 hours before bedtime.
  10. Avoid nicotine at bedtime or during the night.
  11. Avoid large meals at bedtime.
  12. A small snack of dairy products and carbohydrates (milk and crackers) at bedtime may help you sleep.
  13. Sleep for a full either (8) hours each night, or the amount that your Sleep Specialist suggests.
  14. Keep your clock turned away from the bed.
  15. Learn some relaxation techniques.
  16. Let worry go.