Keep room temperature slightly cool, yet comfortable (60-65 degrees)
	Calming music, preferably on a timer, or a fan for "white noise"

RIGHT, CONSISTENT AMOUNT

	Keep a Sleep Log
	Get the same amount of sleep each night, within 1 hour
	Go to bed and get up at the same time every day, within 1 hour (within 2 hours on weekends)

DAILY SLEEP-FRIENDLY ACTIVITIES

	Avoid caffeine within 4 hours before bed
	Avoid alcohol and nicotine within 2 hours before bed
	Avoid eating a big meal at least 4 hours before bed
	Avoid heavy reading, computer games or studying 1 hour before bed
	Make a plan for the next day at least 1 hour before bed
	Aerobic exercise, but only at least 3 hours before bed.
	Get plenty of sunlight or other bright light sometime in the day.

PRE-SLUMBER

	Use a bedtime routine
	Take a hot bath. Not a shower, which tends to wake us up.
	Get in bed only when tired
	Do some light reading in another room.

IN BED

	Muscle Relaxation Exercises
	Mental Imagery Exercises
	Deep Breathing Exercises
	Don't work, watch TV or do any other non-relaxing activity in bed. Use it only for sleep and sex.

 SPARKPEOPLE SPECIALS

	Get up right away when the alarm goes off.
	For a burst of energy, take a 10-20 minute nap (unless you're having trouble falling asleep at night)
	Keep away from bright lights (esp. in the bathroom) 1 hour before bed