Here are what sleep experts consider to be best practices for maintaining good sleep:
(1) Set an alarm to wake up to at the same time every morning, and consistently get up soon after it goes off. Avoid sleeping in late.
(2) Go to bed only when you are sleepy and not just when you are merely fatigued. Fatigue is a state of low energy, physical or mental. Sleepiness is a state of having to struggle to stay awake.
(3) Avoid napping. If you do nap, limit it to one nap per day of less than 20 minutes (use an alarm). It is best to time this nap at least 6 hours before bedtime.
(4) Use your bed only for sleep. Sexual activity is ok. But avoid doing other things in bed (such as reading or watching TV).
(5) Limit light exposure in the evening and at night. Keep your lights relatively low. The blue portion of the light spectrum can interfere with sleep. Amber-colored glasses that block blue light can be obtained.
(6) Keep your bedroom cool and dark.
(7) Get plenty of light exposure during the day, especially soon after awakening. (Note: For treating DSPD it is likely you will need to use a special therapy lamp).
(8) Engage in physical exercise every day (but not in the hour before bed).
(9) Allow for a “wind down” period before bedtime in which you engage in calming activities. This is a good time for using relaxation techniques.
(10) Avoid substances that disrupt sleep, including caffeine and alcohol, particularly within 8 hours of when you intend to sleep.
(11) Schedule a time to deal with your worries well before bedtime.
(12) If you worry during the night, write the worry down, but don’t dwell on it. Deal with it doing a scheduled worry period the next day.
(13) Refrain from “trying to sleep.” Sleep does not come from effort. It comes from the lack of effort.
(14) Don’t remain awake in bed for long periods (e.g., anything more than 20 minutes), particularly if you are feeling anxious or frustrated. This associates your bed with negative experiences, and this contributes to insomnia. You will most likely be better off if you go to another room and do something interesting but not overly stimulating. Then, return to bed when you feel sleepy and try not to fall asleep somewhere other than your bed. Exercise caution, because getting out of bed during the night may increase the chance of falls. A dim flashlight is recommended, and an amber-colored one is optimal.
(15) Avoid clock watching. It is better not to know what time it is.