1. Slideshow Pictures: Insomnia -- 10 Tips to Avoid Insomnia
2. Sleep Slideshow: Foods That Help or Harm Your Sleep
3. Sleep Quiz: Test Your Medical IQ

Medical Author:

Aparna Ranjan, MD

Coauthor:

Angela Gentili, MD

Medical Editor:

Melissa Conrad Stöppler, MD, Chief Medical Editor

Melissa Conrad Stöppler, MD, Chief Medical Editor

Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.

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The sleep hygiene recommendations that include environmental and lifestyle modifications include the following:

• Eliminate the use of caffeine, especially after noon.
• Do not use tobacco or alcohol near bedtime.
• Avoid heavy meals close to bedtime.
• Exercise early in the day before dinner to alleviate stress, but do not exercise before bedtime.
• Avoid daytime naps and establish a regular schedule for going to bed and getting up.
• Keep the bedroom at a comfortable temperature, and minimize distractions from light and noise.

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