Yourbehaviors:
donotoversleep.Gotosleepthesametimeeverynight(thismeans
weekendstoo)Wakeupatthesamehoureveryday,donottrytosleep-intocatch
uponyoursleep.Getupthesamehouranditwillmakeyoumoretiredforthe
nextnight.Ithasfoundtobeveryhelpfulinsomecases.Takea20minutenap
intheafternoonifyouneedtoandonlysleepinifyouaresick.
donotforceyourselftofallasleep.Itwillstressyouandkeepyoufrom
sleeping
donotdrinkalcohol.Yes,youwillfallasleepfasterwithalcoholbutit
willwakeyouupinthemiddleofthenightwhentheeffectsareover.Alcohol
willalsodehydrateyou.Drinkingalcoholwillkeepyoufromfallingintothe
“deepsleep”youneedtorestoreyourmindandbody
donotdrinkcaffeine.Ifyoudo,drinkcaffeinebeveragesinthemorning,
beforenoon.Thisincludesteas,coffees,softdrinks,chocolateandenergy
drinks
donotgotobedifyouaretoohungry,oraftereatingtoomuch.Samegoes
forfluids.Donotdrinktoomuchwatereither.
Yourenvironment:
useyourbedonlyforsleep.Donotusethebedroomforyourworkoreating.
DonotusethebedroomtowatchTV.Yourbedroomshouldbeassociatedinyour
mindtorelaxationandsleep.
adjustthetemperatureofyourroomsoyouarecomfortable.Nottoohot,too
cold,toodry,toohumid…
adjustthelightinginyoubedroom.Yourbiologicalclockisverysensitive
tolight.Dimthelightsintheeveningandadjusttheshadesinthewindows.