Adults:

1. Go to bed at the same time each night and rise at the same time each morning.

2. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.

3. Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.

4. Physical activity may help promote sleep, but not within a few hours of bedtime.

5. Avoid large meals before bedtime.

Adolescents/Young Adults:

1. Avoid caffeinated drinks after lunch.

2. Avoid bright light in the evening.

3. Avoid arousing activities around bedtime (e.g., heavy study, text messaging, getting into prolonged conversations).

4. Expose yourself to bright light upon awakening in the morning.

5. While sleeping in on weekends is permissible, it should not be more than 2–3 hours past your usual wake time, to avoid disrupting your circadian rhythm governing sleepiness and
wakefulness.

6. Avoid pulling an “all-nighter” to study.