1. Create a regular sleep-wake routine
• Try going to bed at the same time every night
• Go to bed only if sleepy
• If not sleepy, engage in a relaxing activity
• NO daytime naps


2. Turn your bedroom into a place where you can escape and enjoy “Perfect Sleep”
• Keep your bedroom quiet, dark, and cool
  - No children or pets sleeping with you
  - Treat your partner’s snoring problem
  - Use a fan to create soothing ‘white-noise’
  - Use black-out curtains/blinds or an eyemasku
  - Avoid temperature extremes – between 54 degrees and 75 degrees
• Use the bedroom ONLY for sleep and intimacy
  - NO television or computers in your bedroom
  - Leave work in the officem
• Make your sleeping environment a Five Star experience
  - Waking up with a cramp in your back or a sore neck? Flip your mattress – or is it time to purchase a new one?
  - A common misperception is that an ultra-firm mattress leads to better sleep -- experiment with different levels of mattress firmness
  - Test several pillows to discover the one designed for your favorite sleep position and that provides proper supports
• Turn your clock around
  - Avoid “watching the clock” – this creates anxiety as you think about how much time is passing without falling asleep


3. Change your daytime routine to create a better nighttime experience
• Regular exercise improves sleep quality
  - Just do not exercise within six hours of bedtime or your body might be too stimulated
• Avoid large meals within 3 hours of bedtime
  - Especially heavy or spicy foods that cause indigestion , which worsens as you are laying down
  - Especially fatty, rich food which take a lot of work for your stomach to digest and may keep you
• Avoid stimulants
  - NO caffeine – its effect can last up to 10 hours
  - Remember -- hidden sources of caffeine include chocolate, caffeinated sodas, and teas
  - NO smoking – nicotine increases the time it takes to fall asleep and causes poor-quality sleep, as smokers actually experience nicotine   withdrawal as the night progresses
• Avoid alcohol
  - A cocktail may help you fall asleep, but it will cause frequent awakenings later in the night and disrupt REM (dream) sleep
• Avoid drinking too much fluid before bedtime
  - Frequent bathroom visits interrupt a good night’s sleep


4. Relax before you sleep
• Read a book or listen to music
• Avoid any activity that creates stress or requires significant mental efforts
• Take a warm bath 90 minutes prior to bedtime
• Set a “worry-time” during the day to resolve important issues and allow your mind to be free to relax at bedtime


5. Don’t Lie in Bed Awake
• If unable to fall asleep within 20 minutes, get out of bed and engage in a relaxing act
• Return to bed when sleepy
• Repeat as necessary


6. Sleep Diary
• Dr. Brodner will ask you to complete a log documenting your sleep habits for the next two weeks
• TRY to be as accurate as possible
• Repeat as necessary