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if not asleep in 20 minutes get up and do something else
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Don't exercise too late in the day.
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Bright lights in the day could help.
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don't be hungry or stuffed
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wake up and go to bed at a similar time each day
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not a bad idea to meditate. (Bonus: all the health benefits of meditation). Can do progressive muscle relaxation or guided imagery or body scan
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challenge and change negative thoughts to make them positive (bonus: can use wake time to write these out or making a positive entry journal/tally count
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips source for above
According to Wikipedia's sleep hygiene page:
the effectiveness of sleep hygiene is "limited and inconclusive" for the general population[1].
Don't do other activities besides sex and sleeping.
Naps can be harmful to sleeping at night. Children naps are less harmful to trying to sleep at night.
Trying to plan things before bed reduces sleep quality.
Cbti is more effective than sleep hygiene.
Avoiding nicotine, caffeine (including coffee, energy drinks, soft drinks, tea, chocolate, and some pain relievers) is good.
Alcohol might be good for falling asleep, but is more likely to fragment sleep.
eliminating a visible bedroom clock, to prevent focusing on time passing when trying to fall asleep.
Light exposure when sleeping has been shown to cause ocular fatigue.