Please suggest some do's and don'ts to keep in mind when it comes to sleeping better.

Do: Do not sleep with the television on, the light and noise will impair your sleep.

Don't: Don't just stop wearing a CPAP machine without exploring alternatives.

Don't: Don't medicate with antihistamines to fall asleep.

Remove: Remove the TV from your bedroom and don't read in bed, they make it harder to sleep.

Designate: Designate a quiet time 30 minutes before bed. Turn off all electronics and bright lights.

Develop: Develop a routine schedule, avoid caffeine/sugar near bedtime, and find a relaxing activity to do before bed.

Drinking: Drinking caffeine late in the evening may interfere with sleep.

Exercise: Exercise is essential each day for good rest at night.

Make: Make sure the room is pitch black and the alarm clock is not glaring in your face.

Reducing: Reducing caffeine may help improve sleep.

Sleep: Sleep habits take time to form. Bad sleep habits take time to reform.

Sleep: Sleep is debt, if we borrow sleep from one night, pay it back on another night.

Lower: Lower the room temperature to as low as you can afford and feel comfortable.

If: If you have insomnia, practice progressive relaxation techniques.

Snoring: Snoring or gasping for breath during sleep may lead to many health ailments.

Try: Try to avoid taking naps during the day, this habit will impair your ability to sleep at night.

An: An oral sleep mouthpiece can also help with nighttime grinding of the teeth.

Avoid: Avoid caffeine, exercise, fluids, and other stimulants at least two hours before you plan to sleep.

Avoid: Avoid checking your email one hour before bedtime to avoid new stimuli.

If: If you cannot tolerate a CPAP machine, consider alternative like an oral dental sleep mouthpiece.

If: If you snore, sometimes an otolaryngologist can help. Make an appointment.

Read: Read at bedtime. Tv may stimulate the brain, causing decreased sleep.

Sleep: Sleep deprivation can lead to depression. Try to sleep 7-8 hours in 24 hour period.

Sleep: Sleep is extraordinarily important to your health. You cannot be healthy without adequate sleep.

Lifestyle: Lifestyle changes such as weight loss, food allergy evaluations and stress reducers can help.

Getting: Getting adequate sunlight during the day will increase your melatonin & help you sleep better.

Realize: Realize that sleeping pills are only a temporary fix. Better sleep requires lifestyle changes.

Warm: Warm milk helps you sleep due to a protein called casein, which releases endorphins.

Exercise: Exercise helps to improve sleep as long as you don't do it too close to bedtime.

Establish: Establish a bedtime routine and follow it religiously. Falling asleep becomes part of the process.

Do: Do get up the same time every morning, don't eat for 3 hours before bed.

Only: Only stay in bed for sleeping and sex. If not, you will associate bed with reading, relaxing and fun.

Same: Same time each night, very dark room, temperature in low 60's.

Going: It's a myth that: going to bed earlier helps for insomnia. It is just the opposite.

Avoid: Avoid any caffeinated beverages after 3 pm. Create a calm, quiet, dark environment at bed time.

Exercise,: Exercise, but not before bed. Avoid caffeine. Avoid alcohol.

Exercising: Exercising can actually make it more difficult to sleep, if exercising late in the day.

Don't: Don't work on a computer or stay close to a screen for an hour before bed.

Take: Take the tv out of your bedroom. Only use the bedroom for reading or sex.

Don't: Don't reward yourself by sitting up reading a good book or watching tv. Wash the floor.

Drugs: Drugs for sleep are not healthy, they are addictive. Don't take them, or get off them quickly.

Same: Same time nightly- no booze, quick walk an hour before. No late night snacks.

Take: Take a quick walk, a good shower, decompress with a silly book. Relax.

Turn: Turn off t.V., computer, & hand-held back-lit devices before retiring--they wake you up, not relax you.

Sleep: Sleep in a dark room. Black-out curtains are great for keeping light out.

DO: Do – aim for seven & a half to eight hours of sleep per 24 hr cycle even if you work the night shift.

DO: Do see a sleep specialist if you have insomnia & are noted to stop breathing during sleep.

DO: Do use the bedroom for sex & sleep. Not for toys, tv’s, computers & play.

DON’T: Don’t turn the thermostat up to high in the bedroom. A cooler room is more apt to aid sleep.

DO: Do ensure that the bedroom is quiet for sleep. Turn off televisions or radios in adjacent areas.

DO: Do use a bit of jasmine essential oil in a bath or on bed linen to soothe yourself prior to bed.

DO: Do – use deep breathing exercises to calm yourself prior to sleep.

DO: Do remember that mandarin essential oil scent can help both children & adults to ease into sleep.

DO: Do consider valerian root as one option to discuss with your health provider if you have insomnia.

DO: Do talk with your provider about biofeedback if you tend to feel too stimulated to fall asleep.

DO: Do enjoy the benefits of massage therapy. One of those benefits is better sleep.

DON’T: Don’t chew on tobacco or suck on cigarettes before sleep.

Don’t: Don’t try to force yourself back to sleep if you wake- wait until you are tired to get back to sleep.

Exercise: Exercise during the day. Avoid alcohol late, warm non caffeine drink, avoid midday nap, relax mind

Blue: Blue light from cell phones & computers may interfere with sleep. Turn them off 1 hour before bed.

Want: Want to sleep well? No caffeine after noon. It can interfere with the deeper stages of sleep.

Avoid: Avoid stimulants such as caffeine or sugar after noon. Keep bedroom simple without tv.

Have: Have a relaxation strategy, even if you only have 5-10 minutes to do this.

Remove: Remove light-emitting devices in your bedroom. Turn off tv or computer 1 hour before bed.

Being: Being slightly cooler is more conducive than too hot of a room.

Dont: Dont watch tv before bed, do relax and have some down time before easing into bed.

Keep: Keep computers out of your sleeping room, and stop using them at least 1 hour before bed.

As: As you age, you get more sensitive to caffeine. Don't have any after lunch.

Don't: Don't read in bed, only use your bed for sleep.

Don't: Don't drink caffeine later in the day.

Make: Make sure you keep your sleeping room dark, quiet, and relatively cool.

Alcohol: Alcohol has a paradoxical effect of making you sleepy, but then waking you up a few hours later.

Get: Get a good mattress. One third of your life is spent in bed. Latex and foam are best for most!

For: For restful sleep, minimize bedroom noise. Thick curtains, rugs or carpets and door sweeps help.

Waking: Waking up to bright daylight at the same time each day, helps set & maintain one's day/night rhythm.

Turn: Turn off all electronics at least 2 hours before bedtime. Your brain will 'get' it's time for sleep.

Many: Many herbs can help you sleep, including valerian, passionflower, skullcap and hops.

The: The Amino Acid glycine (2000 mg at bedtime) can help you sleep better and deeper!

Get: Get only as much sleep as you feel you need.

Stay: Stay away from coffee and other caffeine after 2pm.

Don't: Don't lay in bed awake or you may do that as a rule.

Although: Although many people do not know this, dentists often can offer great treatments for snoring.

No: No exercise, food, or 'screen time' for several hours before bed.

CPAP: CPAP machines these days are quiet, self-adjusting, comfortable, & have adjustable temp & humidity.

Do:: Do: be consistent in your sleep schedule. Don't: drink caffeine or overstimulate your mind at night.

Exercise,: Exercise, but not right before bed, avoid caffeine, don't watch tv in bed, don't eat late, routine.

Resolve: Resolve any arguments with your partner before you try to sleep.

Alcohol: Alcohol helps you fall asleep but your sleep will be more fragmented.

Bedroom: Bedroom should be in a quite, cool, comfortable, and dark.

Wake: Wake up every day at certain time. Exposure to light in morning helps you to sleep better at night.

Try: Try to avoid napping during the day if you suffer from insomnia at night.

Don't: Don't watch tv right before going to bed. Get into a routine. Try to go to bed at same time daily.

Research: Research yoga nidra if you are looking for a path towards restful sleep.

Wake: Wake up the same time every morning to train the body to sleep well (yes, including weekends)!

Insomnia-: Insomnia? Avoid evening coffee flavored ice cream, hot cocoa, sodas, tea, chocolate & coffee.

Avoid: Avoid long term use of barbiturates for sleep (it will eventually make sleep worse).

Benzodiazapines: Myth: benzodiazapines are a long term insomnia solution? Not! alters sleep pattern; causes tolerance.

Avoid: Avoid caffeine containing products after 2 pm in order to sleep better.

If: If your feet are cold at night, wear bed socks to bed.

Don't: Don't wear your watch! if you get up, you will fret about the time. Better not to know!

Sleep: Sleep cool. You will have a better night with cool air and sheets, than warm air and no blankets!

Treating: Treating iron deficiency & varicose veins can help or cure restless legs syndrome and sleep quality.

Avoid: Avoid caffeine consumption after 2pm for better sleep.

Cool,: Cool, dark, and comfortable-bed & pillows. You will sleep better!

If: If you have acid reflux interferring with your sleep, sleep on your left side and that should help.

To: To sleep well, live and behave in alignment with your values. Sleep can be restless otherwise.

No: No caffeine after 2 pm can help improve sleep.

Sleep: Sleep tip: caffeine decreases total sleep time and increases awakenings.

Sleep: Sleep tip: avoid fluids after 8 pm to prevent late night bathroom trips.

Sleep: Sleep tip: a light snack before bed may help induce sleep.

Sleep: Sleep tip: if you are clock watcher, turn your bedside alarm clock away from you at night.

Sleep: Sleep tip: you can use white noise to block out disruptive sounds at night.

Sleep: Sleep tip: meditation can calm and promote sleep.

Sleep: Sleep tip: if you must nap during the day - limit it to 20 minutes or less.

Sleep: Sleep tip: check to make sure that your otc pain pill doesn't contain caffeine.

Sleep: Sleep tip: establish a ritual like bedtime stories to help your child wind down.

Sleep: Sleep tip: listening to soothing music can help you to wind down.

Sleep: Sleep tip: lavender essential oil calms & promotes sleep.

Sleep: Sleep tip: if you can't fall asleep, get up and do something until you are tired.

If: If you can't get to sleep within 15-30 minutes, then get up and out of the bedroom until tired.

Cognitive: Cognitive behavioral therapy can be an effective way to address many types of insomnia.

Sleep: Sleep tip: lemon balm can help soothe you to sleep.

Sleep: Sleep tip: a cup of valerian tea at bedtime is calming.

Sleep: Sleep tip: you can increase magnesium by soaking in a warm tub with epsom salts.

Keep: Keep your bedroom dark, and no noise.

Sleep: Sleep tip: tart cherries contain melatonin. Melatonin can help regulate sleep.

Sleep: Sleep tip: ask your doctor or pharmacist if any of your medications are impacting your sleep.

Sleep: Sleep tip: if your loved one's snoring wakes you up at night, consider ear plugs or separate rooms.

Always: Always follow "sleep hygiene" for a better good night sleep.

Do: Do cool the bedroom as it will help you sleep better.

If: If you have trouble falling asleep, don't go to bed until you are tired.

Turn: Turn off tv and computer 1 hour before bed and read a book or magazine that is relaxing instead.

To: To sleep better, eat cereal with almond milk before you go bed - the protein and complex carbs help.

Avoid: Avoid any light in bedroom at night as your melatonin levels will drop and affect your sleep.

Turn: Turn off your children's electronic devices 1 hour before bed to help them go to sleep more easily.

Help: Help your child to learn how to fall asleep on her own as soon as possible - everyone will benefit.

Limit: Limit electronics an hour before bed for children. It will help their brains settle for sleep.

Avoid: Avoid using electronic devices in bed -- it can cause anxiety, inability to concentrate on sleeping.

Sleep: Sleep deprivation may lead to stressed relationships, poor quality of life, and work injuries.

16: 16 week exercise program plus better sleep habits helped people with insomnia sleep longer & better.

Cancer: Cancer survivors with sleep issues who participated in a yoga program reported better sleep quality.

Insomnia??: Insomnia? Don't use led lit technology within 2 hours of bedtime. It reduces your natural melatonin.

More: More comfortable, quieter options available to sleep apnea patients now, including non-mask devices.

Sleep: Sleep problem increase with age and female sex. Don't be afraid to get help.

Ban: Ban electronics from the bedroom and avoid the 'i should check my email' wakefulness at 2 am.

We: We need to sleep - it replenishes a type of brain cell: oligodendrocytes. Get your rest.

Sleep: Sleep hygiene is the first step to good sleep. Better structure, no daytime naps, good relaxation.

Do: Do not sleep in bed with your pets. Have them sleep on the floor if they must be in the room.

If: If you shift work you have to come home as fast as you can and sleep in quite dark place.

Wear: Wear orange colored glasses at night, they block blue light and increase melatonin for good sleep.

Sleep: Sleep when you are suppose to and get up on the same time. Build a routine.

Make: Make sure you get 8 hours of sleep every night. Weekend catch up does not count! stop thinking.

Good: Good sleep may help prevent or delay neurodegenerative disease like alzheimer's.

Glycine: Glycine in a dose of 3000 mg at bedtime usually improves sleep quality- deeper sleep, less waking.

Take: Take Ambien (zolpidem) correctly: take it immediately before going to bed, turn off the light, close your eyes!

Early: Early morning sun exposure lets your melatonin peak around bedtime and improves falling asleep.

Writing: Writing what bothers you with possible solutions before bed, may relieve anxiety and improve sleep.

Do: Do try to wind down before going to bed. Watching tv in bedroom may keep you awake.