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The following measures may help you sleep more soundly and wake up feeling more refreshed:

* Establish a regular bedtime.

* Wake up at the same time each day, including weekends, even if you haven't slept well.

* Avoid daytime napping.

* Limit your consumption of caffeine (coffee, tea, caffeinated sodas), and don't have any for at least 4 to 6 hours before bedtime.

* Avoid tobacco use, especially near bedtime and upon awakening during the night—nicotine is a stimulant.

* Avoid using alcohol late in the evening. It can cause awakening later in the night.

* Avoid heavy meals close to bedtime. A light snack may help you sleep.

* Don't go to bed thirsty, but don't drink so much you have to urinate frequently.

* Get some exercise every day. It can be vigorous or moderate, but you should not exercise within 3 or 4 hours of bedtime because activity increases metabolism and alertness for a few hours.

* Get plenty of sunlight in the outdoors, especially in late afternoon.

* Minimize noise in the house, or mask it with a steady low noise such as keeping a fan running on slow speed, or a radio tuned to static. Use comfortable earplugs if needed.

* Keep the room cool and dark. If you can't darken the room, use a sleep mask.

* Use a pillow and mattress that are comfortable for you.

* If watching the clock makes you anxious about sleep, turn the clock so you can't see it or put it in a drawer.

* Reserve the bedroom for sleeping and sexual activity. A bit of light reading may help you fall asleep, but if it doesn't, do your reading elsewhere in the house. Avoid watching television in bed.

* Set aside time for problem solving earlier in the day so you don't carry anxious thoughts to bed. Try writing down your worries in a "worry book," then set it aside well before bedtime.

* Participate in relaxing activities before bedtime. Try deep breathing, yoga, meditation, tai chi, or muscle relaxation techniques. Take a warm bath. Play a quiet game or read a book.

* If you can't fall asleep, or you wake up in the middle of the night and don't get back to sleep quickly, get out of bed and go to another room until you feel sleepy.

* Keep track of your sleep and lifestyle patterns in a sleep diary

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