Top sleep tips (or good sleep practices)

• Maintain a regular bedtime and awakening time.
• Do not sleep during the day
• Avoid alcohol
• Avoid caffeinated beverages after noon
• Do not smoke before bedtime
• Do exercise, but not within 3 hours of bedtime.
• Finish eating 2-3 hours before bedtime.
• Adopt a going-to-bed routine: One hour before bed turn off all technology and dim all lighting. Perhaps do a relaxation exercise and/or have a hot shower.
• Do not use the bed or bedroom for anything other than sleep and sexual activity (do not watch TV, read complex material, do crosswords etc).
• Keep the bedroom cool, dark and quiet