Good Sleep Habits

Do:

* Go to bed and wake up at the same time most days.

* Get out of bed if not asleep after 20 minutes, go to another quiet, darkened room and only return to  bed when sleepy.

* Have room temperature and bedding that keep you comfortably warm.

* Make the bedroom dark and quiet.

* Use a comfortable supportive mattress and pillow.

* Reserve your bedroom for sleep and intimacy.

* Be physically active during the day (not close to bed time)

* Get outdoors into sunlight during the day, especially in the morning.

* Set aside a time early in the evening to think through issues.

* Relax for 30 – 60 minutes before going to bed.

* Use a sleep promoting routine before bed eg. small snack, warm milk, warm bath, go to the toilet, quiet reading. 

Do not:

* Oversleep

* Nap for longer than 10 – 15 minutes during the day, or after 3pm.

* Drink excessive alcohol.

* Have caffeine drinks or food within 4 hours of bedtime.

* Smoke, especially in the evenings.

* Do vigorous physical activity within 3 hours of bedtime.

* Eat a heavy meal within 3 hours of bedtime.

* Do activities that keep you alert close to bedtime or in bed eg. stressful discussions, computer games, television.

* Have lights or distractions in the bedroom eg. pets, clock, computer, television.

* Use illegal drugs

Pharmaceutical Society of Australia