1. Always maintain a regular sleep schedule, focus on maintaining a regular wake up time. If you need to catch up on sleep on the weekends or days off, this may indicate that you are sleep deprived on your workdays.
2. Avoid napping: daytime naps cannot compensate for poor nighttime sleep, and may even make your nighttime sleep more difficult to attain. Naps are recommended only before an important drive or activity, and should not exceed more than 15 min.
3. Exercise is recommended during the daytime hours, preferably with significant exposure to daylight. Exercise right before bedtime may alter your ability to fall asleep. Also, sedentary jobs such as looking at the screen were sitting at the desk all day long may negatively affect your sleep.
4. Avoid excessive caffeine intake throughout the day. It is well known that drinking too much coffee can impact your sleep, be careful to avoid drinks with hidden caffeine content such as energy drinks are soda pop.
5. Nicotine and alcohol too close to bedtime may negatively impact your sleep. Specifically for sleep, those should be curtailed hours prior to bedtime. Significant variations can be noted from one person to another.
6. Avoid drinking large amounts of liquid at bedtime, this may disrupt your sleep with trips to the bathroom. More importantly, do not take diuretics or water pills close to bedtime.
7. Bedtime routines help us wind down and separate the daytime activity from nighttime rest. This is very similar to what children have to go to prior bedtime. Work, stimulating activities and worries may also disrupt your sleep.
8. Make sure your bedroom is a comfortable area. This may include adequate lighting, low noise level, a comfortable mattress, and avoiding distractions from a bed partner or a pet.
9. Do not dwell or stare at the clock during the night. Try to dissociate clock watching, this only raises your level of stress leading to further sleep disruptions. The only benefit of having the clock next to your bed is to set up an alarm for wake-up time.
10. Do not engage in work activity in your bedroom environment, this should be reserved for sleep and intimacy. Spending time in bed going over your work, homework, e-mails, or crunching spreadsheets is not good for your sleep.