American Academy of Sleep Medicine

American Academy of Sleep Medicine (AASM) is a professional membership organization dedicated to the advancement of sleep medicine and related research. The Academy's mission is to assure quality care for patients with sleep disorders, promote the advancement of sleep research and provide public and professional education.

Practices conducive to good sleep:
	Try to sleep only when you are drowsy.
	If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when - and only when - you are sleepy. Repeat this process of often as necessary throughout the night.
	Maintain a regular arise time, even on days off work and on weekends.
	Use your bedroom only for sleep and sex.
	Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than one hour, no later than 3 pm.
	Distract your mind. Lying in bed unable to sleep and frustrated needs to be avoided. Try reading or watching a videotape or listening to books on tape. It may be necessary to go into another room to do these.
	Avoid caffeine within four to six hours of bedtime.
	Avoid the use of nicotine close to bedtime or during the night.
	Do not drink alcoholic beverages within four to six hours of bedtime.
	While a light snack before bedtime can help promote sound sleep, avoid large meals.
	Avoid strenuous exercise within six hours of bedtime.
	Minimize light, noise, and extremes in temperature in the bedroom.
Back To Articles ** These tips were written by the Publications Committeefor inclusion in the Sleep Hygiene wellness brochure published and copyrighted by the AASM .