1. Establish a regular routine that includes going to bed and getting up at the same time everyday.

2. Get an adequate amount of sleep every night. Determine the amount of sleep you need and maintain this personal sleep schedule.

3. Avoid naps during the day, especially if you have difficulty falling asleep at night.

4. Do not drink alcohol after diner. Instead of promoting sleep, alcohol disturbs sleep and can cause early awakenings.

5. Reduce your intake of caffeine and nicotine 4-6 hours before going to sleep.

6. Use your bed for sleeping and sex only. Often, doing other activities in bed like paying bills or working only serve to initiate worries.

7. Maintain a dark, quiet, and cool room to sleep in.

8. Regular exercise, even 3 times a week, promotes deep sleep.

9. Avoid heavy meals late in the evening; similarly, avoid going to bed hungry. A light snack, especially dairy food, can help you sleep.

10. If you have difficulty falling asleep, do not stay in bed for more than 15 minutes. Instead, get up and engage in some quiet activity like reading or soft music; when you are sleepy, return to bed.

11. Develop sleep rituals before going to bed. Do the same thing in the same order before going to bed to cue your body to slow down and relax.

12. Use sleeping aids conservatively, and avoid using them for more than 1 to 2 nights per month. Avoid sleeping pills altogether if you have sleep apnea.

If the above tips fail to improve your sleep problems, please seek medical advice as soon as possible OR Call SLEEP DIAGNOSTICS GROUP at 631-675-0830

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