Sleep Problems, Age 12 and Older

Prevention

Many sleep problems can be prevented. Avoid activities that might keep you from a good night's sleep.

• Use your bed only for sleeping. Do not read, watch television, or do paperwork in bed. Reserve the bedroom for sleeping and sexual activities so that you come to associate it with sleep.
• Do not take naps during the day, especially in the evening.
• Do not drink or eat caffeine after 3:00 p.m. This includes coffee, tea, cola drinks, and chocolate.
• Avoid eating large meals close to bedtime.
• Exercise during the day. Avoid strenuous exercise within 2 hours of bedtime.
• Do not smoke or use other tobacco products. Nicotine can disrupt sleep and reduce total sleep time. Smokers report more daytime sleepiness and minor accidents than do non-smokers, especially in younger age groups. For more information, see the topic Quitting Tobacco Use.
• Avoid drinking alcohol. It may make you sleepy but also will probably wake you up after a short time.
• Do not engage in stimulating activities at bedtime. Substitute reading or listening to relaxing music for watching television.

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Author:	Jan Nissl, RN, BS Susan Van Houten, RN, BSN, MBA	Last Updated: March 16, 2007
Medical Review:	William M. Green, MD - Emergency Medicine Donald Sproule, MD, CM, CCFP, FCFP - Family Medicine Lisa S. Weinstock, MD - Psychiatry
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