• Wind down prior to bedtime

• Do not smoke (nicotine is a stimulant) or consume caffeine

• Try warm milk or a light snack before bed (if this doesn’t interfere with another treatment you are using)

• Exercise daily, but not right before bedtime

• Take a warm bath, but not right before bedtime

• Keep a regular bedtime and rising time

• Get in the habit of going to bed when you are sleepy and sleeping where you sleep best

• Reserve your bed for sleeping only

• Don’t have any clocks visible to you

• Reduce the amount of time you allow yourself to sleep until you fall asleep easily (your health care provider can help with this form of “sleep restriction therapy”

• Schedule worry time during the day and put worries out of your head when it is time to sleep; you can write them down on 3×5 cards, and then let go of them

• Get up if you have not fallen asleep in 15 minutes and practice a relaxing activity (e.g. handwork, reading a boring book) until you feel sleepy

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