HELPFUL IDEAS YOU CAN USE TO HELP YOU GET YOUR REQUIRED SLEEP.  USE THE ONES THAT HELP YOU MOST.

•  Establish regular sleep times 
  
• Get up same time every day
  
• Comfortable room – bedroom use only for sleep and sex (not for TV work or study)
          - Cool, dark, quiet room, ear plugs, if necessary, white noise or calm soothing music
  
•  Sleep only at night – no daytime naps
  
•  Avoid alcohol before bedtime –no nicotine before bedtime
  
•  Limit caffeine and sugars – none before bedtime
  
• Avoid excess fluids but a warm glass of milk (Milk has tryptothan just like turkey) or cup of hot green tea may be beneficial.   
  
• Exercise during the day and not before bedtime  
• Do something relaxing and pleasant 30-40 minutes before bedtime
  
•  Warm soothing bath and soak
  
• Comfortable mattress and pillow
  
• Avoid heavy snacks (may have light snack ..milk, yogurt, fruit, cheese)
  
• Establish a bedtime ritual – helps to condition your brain to follow through with the next step – sleep
  
• Assume a comfortable position
         - Research has established that sleeping on your back is the best position.  This position allows for the deepest breathing and oxygen intake.
  
• Snoring restless partner (Help correct this problem)
  
• Eliminate any possibility of symptoms of disease.  Healthcare professional evaluation if insomnia persists.

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