1. Avoid caffeine for six hours and alcohol and nicotine for two to three hours before bedtime.
2. Don't exercise too close to your bedtime. Exercise raises your body's temperature, which can prevent or delay sleep.
3. Clear your mind of the day's stress. Take a few minutes to talk about the day with someone or to write down your thoughts.
4. Control your exposure to light. Bright lights can interrupt the body's natural sleep pattern.
5. Turn alarm clocks toward the wall. Waking up in the middle of the night and checking the time may increase anxiety and prevent you from getting back to sleep.
6. Wake up at the same time every day. Your body will respond well to a consistent cycle.
For more information on how to improve your sleep, contact your EAP: