The obvious methods involve reducing caffeine and alcohol intake, removing screen technology from the bedroom, and having a cool bedroom. In addition, patients must
- (1) establish a regular bedtime and wake-up time, even on weekends,
- (2) go to bed only when sleepy and avoid sleeping on the couch early/mid-evenings,
- (3) never lie awake in bed for a significant time period; rather, get out of bed and do something quiet and relaxing until the urge to sleep returns,
- (4) avoid daytime napping if you are having difficulty sleeping at night,
- (5) reduce anxiety-provoking thoughts and worries by learning to mentally decelerate before bed,
- and (6) remove visible clockfaces from view in the bedroom, preventing clock-watching anxiety at night.
— Why We Sleep: Unlocking the Power of Sleep and Dreams (Matthew Walker), Loc. 4651–6