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Good sleep habits include:- Go to bed at the same time each night.
- Reserve your bed for sleep and sex. Watch television or read in another room.
- Avoid caffeine, alcohol and cigarettes, especially in the afternoon and evening.
- Don't lie in bed watching the clock. If you can't fall asleep within half an hour, get up and listen to calming music or read.
- Exercise 20 to 30 minutes at least three days a week - but not too close to bedtime.
- Limit naps and don't nap longer than 30 minutes.
- Take a walk outside during the day.
- Sleep in a cool, quiet, dark room. Wear earplugs or eyeshades to block out light and sound.
- Sleep on good bedding.
- Limit drinking liquids a few hours before bedtime.
- Don't go to bed hungry or overstuffed; both may cause physical discomfort.
- Save scary movies, strenuous exercise and serious family arguments for daytime.
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