Recommendations of the American Academy of Sleep Medicine
- Go to bed and get up every day at approximately the same time, weekends included
- Create a relaxing bedroom setting and follow a consistent bedtime routine
- Avoid foods and drinks that contain caffeine and any medication with stimulant effects
at least three hours before bedtime
- Don’t stay up late to cram for an exam or finish homework.
If your outside activities are too time-consuming, try to cut back on those that are expendable
- If possible, keep all electronics — computer, TV, cellphone, etc. — outside the bedroom,
and avoid using them just before bedtime
- Don’t go to bed hungry, but avoid eating a big meal before bed
- Avoid vigorous exercise close to bedtime.
Instead, do a calming activity like light reading or meditation
- Keep the bedroom quiet, dark and cool for sleeping.
If outside light or noise is disturbing, consider using light-blocking
shades or a white noise machine