Table 8 Advice on sleep hygiene that can be given in primary care
Go to bed only when you feel sleepy
If you do not fall asleep within 20 min, get up and do something boring until you feel sleepy
Do not have long siestas (i.e. more than 30 min)
Try to always go to bed at the same time. Develop rituals for going to bed
Avoid intense exercise in the hours prior to going to bed
Use your bed only for sleeping or having sex. Avoid watching TV in the bedroom
Avoid taking caffeine, nicotine or alcohol for at least 4–6 h prior to going to bed
Ensure that your bedroom is quiet and comfortable
Use sunlight and physical activity to synchronise your biological clock