Guidebook for patients with sleep disorders

In order to have a good and restorative sleep it is necessary to follow special rules and behavior patterns. A lot of them are familiar to you as a result of an every day experience. 

Knowledge and concideration of those rules are very important for a normal and undisturbed sleep process. Sleep hygiene is a commonly used term for these rules:

Guidebook for patients issued by the German Sleep Society (in German)

1. Go to bed and wake up in the morning at the same time every day.
    
2. Your bedroom should offer comfortable environment: minimal level of light and noise and room temperature between 14 °С (57.2 °F) and 18 °С (64.4 °F).
    
3. Use comfortable sleepwear. Make sure that your sleepwear matches the temperature in the bedroom. It should not be too tight and disturb your movement while you are asleep. 
    
4. If you cannot fall asleep, get up and get back to bed when you are really tired and ready to fall asleep.
    
5. Avoid stimulating drinks (alcohol, coffee, black or green tea, Coca-Cola etc.) 2 hours before going to bed.
    
6. Alcohol in the evening can sometimes help with the onset of sleep, but at the same time it reduces the quality of sleep.
    
7. Do not go to bed when being too hungry or having a full stomach. The last meal should be not less than 3 hours before bedtime.
    
8. Warm feet bath or warm milk can help you to fall asleep.
    
9. Do not take sleeping pills for a long period of time (more than three weeks).
    
10. If you are stressed and your day problems disturb you try to relax (do some relaxing exercises before going to bed).
     
11. Try to do sports during the day or at least go for a walk in the evening.
     
12. If despite good habits you still have sleep difficulties during a long period of time, then you have to consult a doctor.