The following information is provided to assist you with improving your sleep. We divide your day into two segments, waking time and sleeping time. For the best quality sleep, waking activities should only be performed during wake time and sleeping activities should be reserved only for sleep time.
1. The most important time of your sleep/wake cycle is the time you get up for the day. This time establishes your
circadian rhythm and should be as fixed as possible depending upon your social and work schedule.
2. To establish your circadian rhythm more strongly, expose yourself to bright light upon arising at your fixed "out of bed" time. Consistently get out of bed at a fixed time: choose a fixed "out of bed" time that meets your needs for family time, work and pleasure activities.
3. Do not mix sleep hours with waking hours. Avoid naps during waking hours since it robs from the night's sleep time. Avoid waking activities such as watching TV, using a computer, etc. during sleep hours.
4. During waking hours it is acceptable to use caffeine. However, avoid caffeine after midday. If sleep onset remains a problem, move your caffeine intake to an earlier time in your waking hours.
5. Avoid large meals late in the day.
6. Recognize and establish a pre-sleep ritual. Your pre-sleep ritual is the series of events tat you do just prior to going to bed for sleep. It consists of 3 parts and may take only a few minutes to an hour or longer.
a. Prepare for the next day's activities: appointments, clothing, etc.; write a list of worries about business, personal, family, activities
b. Prepare your residence for that night's sleep
c. Do your personal hygiene, preparing yourself for bed and sleep onset.
7. Avoid stimulating activities prior to bedtime and close to the pre-sleep ritual time.
8. Once in bed, limit activities to sleep time activities. Acceptable sleep time activities include: attempting to sleep, sleeping, and reading selected materials (see #9 below). Do not watch TV, listen to the radio or recorded music, or use a computer. Keep lighting to a minimum: Night light or very low watt lights are permitted.
9. When sleepy, turn off the light and attempt to go to sleep.
10. If unable to sleep during sleep time hours and fully awake, get out of bed and move to a separate chair to read until sleepy. Read boring, non-fictional material during sleep time with very low light. Return to bed when sleepy. Repeat this activity until able to fall asleep. Still get out of bed at your fixed "out of bed" time.
Copyright JP Press 2010
