Bad Sleep Practices

• Avoid napping during the daytime.   If you absolutely have to have a nap,   try to do so at the same time every   day. Make sure not to nap for more   than one hour. Mid-afternoon (no   later than 3:00pm) is best for most   people.

• While a light snack before bedtime   can help promote sound sleep, avoid   large meals.

• Avoid ingestion of caffeine within   six hours of bedtime.

• Don't drink alcohol when sleepy,   Even a small dose of alcohol can

  have a potent adverse effect when   combined with tiredness.

• Avoid the use of nicotine close to   bedtime or during the night.   Nicotine is a stimulant and may   adversely affect your sleep.

• Sleeping pills should only be used   conservatively. Most doctors avoid   prescribing sleeping pills for periods   longer than three weeks. Sleeping   pills may lose their effectiveness if   overused or abused. Also, overuse or   abuse of sleeping pills is dangerous   and can become addictive.

• Do not take alcohol while taking   sleeping pills or other medications.   Alcohol combined with medications

  can produce undesirable effects.

• Try to avoid sleeping pills if you   have been diagnosed with   Obstructive Sleep Apnea Syndrome.   Sleeping pills may worsen your   OSAS.

• Do not use alcohol to help you fall   asleep at night. Alcohol disturbs   your sleep after the first few hours   and will worsen OSAS and some   other sleep disorders.