■      Maintain a regular rising time.

■      Maintain a regular bed time, but do not go to bed unless sleepy.

■      Decrease or eliminate naps, unless necessary part of sleeping schedule.

■      Exercise daily, but not immediately before bedtime.

■      Do not use bed for reading or watching television.

■      Relax mentally before going to sleep; do not use bedtime as worry time.

■      If hungry, have a light snack (except with symptoms of gastroesophageal reflux or medical contraindications), but avoid heavy meals at bedtime.

■      Limit or eliminate alcohol, caffeine, and nicotine, especially before bedtime.

■      Wind down before bedtime, and maintain a routine period of preparation for bed (eg, washing up, going to the bathroom).

■      Control the nighttime environment with comfortable cool temperature, quiet, and darkness.

■      Try a familiar background noise (eg, a fan or other “white noise” machine).

■      Wear comfortable bed clothing.

■      If unable to fall asleep within 30 minutes, get out of bed and perform soothing activity such as listening to soft music or light reading (but avoid exposure to bright light).

■      Get adequate exposure to bright light during the day.