- you are having problems sleeping.
- Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
- Create a cool, comfortable sleeping environment that is free of distractions.
- Treat your bed as your sanctuary from the stresses of the day. Use your bed for sleep only so you positively associate it with sleeping. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
- Keep a “worry book” next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning.
- Avoid caffeinated beverages, chocolate and tobacco at night.
- Avoid large meals and beverages right before bedtime.
- No nightcaps. Drinking alcohol before bed can rob you of the deep sleep and dreaming you need, and it can cause you to wake up too early.
- Avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.
- No late-afternoon or evening naps, unless you work nights. If you must nap, keep it under 45 minutes and before 3:00 pm.
About the National Sleep Foundation and the Bedroom Poll
The National Sleep Foundation is dedicated to improving sleep health and safety through education, public awareness, and advocacy. It is well-known for its annual Sleep in America poll. The Foundation is a charitable, educational and scientific not-for-profit organization located in Washington, DC. Its membership includes researchers and clinicians focused on sleep medicine, professionals in the health, medical and science fields, individuals, patients, families affected by drowsy driving and more than 900 healthcare facilities throughout North America.
The Bedroom Poll was developed independently by the National Sleep Foundation. NSF received financial support from Downy to conduct the poll. Information about the National Sleep Foundation, the current and other polls and a database of sleep professionals and sleep centers who can be contacted to comment on this story or refer patients to be interviewed can be found online at