How to Manage Stimuli

1. Try to sleep only when you are drowsy.
2. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when and only when you are sleepy. Repeat this process as often as necessary throughout the night.
3. Maintain a regular arise time, even on days off work and on weekends.
4. Use your bedroom only for sleep and sex.
5. Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than 1 hour, no later than 3 p.m.
6. Avoid caffeine within four to six hours of bedtime.
7. Avoid the use of nicotine close to bedtime or during the night.
8. Do not drink alcoholic beverages within four to six hours of bedtime.
9. While a light snack before bedtime can help promote sound sleep, avoid large meals.
10. Avoid strenuous exercise within 6 hours of bedtime.
11. Minimize light, noise, and extremes in temperature in the bedroom.