Good Sleep Practices

• A good bed can make a big   difference in your sleep. Here at the   Sleep Disorders Center of Alabama   we have researched many beds. We   feel the beds we've chosen can make   a difference.

• Maintain a regular sleep and wake   time - even on days off and   weekends.

• Try to go to bed only when you are   drowsy.

• If you are not drowsy and unable to   fall asleep within about 20 minutes,   leave your bedroom and engage in a

  quiet activity elsewhere. Do not   permit yourself to fall asleep   outside the bedroom. Return to bed   when, and only when, you are   sleepy. Repeat this process as often   as necessary throughout the night.

• Use your bedroom only for
  sleep, sexual activity or times of   illness.

• Establish relaxing pre-sleep rituals   such as a warm bath, light bedtime   snack or ten minutes of reading.

• Exercise regularly. Confine   vigorous exercize to early hours, at   least six hours before bedtime, and   do mild exercize at least one hour   prior to bedtime.

• Generally keep a regular schedule.   Regular times for meals,   medications, chores and other   activities help keep your inner   clock running smoothly.

• Dark heavy curtains or thick   window shades can help to keep   your bedroom darker and promote   more sound sleep. If this is   impractical, you may consider a   sleep mask which may be worn on   your head to cover your eyes.

• Just as with a dark room, a quiet   sleep environment will be more   conducive to good rest. While it is   harder to alter things like traffic   noise or a barking dog, you might   consider ear plugs to alleviate even   these distractions.