SLEEP ESSENTIALS

1. Maintain a regular sleep/wake time schedule
2. Establish a regular, relaxing bedtime routine
3. Create a relaxing, dark, quiet, comfortable and cool sleep environment
4. Use the bedroom only for sleep and sex
5. Finish eating 2-3 hours before bed; however, it is also not good to go to bed hungry
6. Avoid caffeine, nicotine and alcohol close to bedtime
7. Sleep on a supportive and comfortable mattress, with a good pillow and linens
8. Exercise regularly, finishing at least 3 hours before bed
9. Go to bed when you are tired and get up if you cannot sleep