Hygiene of sleep

• Fix a bedtime and an awakening time
• Avoid napping during the day
• Avoid alcohol before bed
• Avoid caffeine containing beverages 4-6 hours before sleep
• Avoid heavy, spicy, or sugary food before bed
• Regular exercise is good, but not before bedtime
• Comfortable bedding
• Cool, dark, quiet bedroom
• Bedroom is not a work room
• Do not lie in a bed if you can not sleep longer then half an hour
• No computer screens before sleep