Sleep Tips

Center for Sleep Medicine logo
Bed icon

Build Up Your Need For Sleep

  • Avoid Naps – if you must nap, limit it to 10-25 minutes and only after you have been awake for at least 8 hours.
  • Don’t Over Sleep – too much time in bed can make it harder to sleep the next night.
  • Exercise – go for an exercise that makes you sweat. Do it for at least 30-40 minutes, do it at least 6 hours before bedtime.
  • Heat Up Before Bed – try a hot bath or hot drink (no caffeine) within 2 hours before bedtime.
Clock icon

Time & Light

  • Get Out of Bed – same time every day.
  • Get Early Light – sunshine or very bright light within 30 minutes after getting out of bed.
  • Keep It Dark at Night – avoid bright light if you have to get up at night.
No smoking icon

Tobacco, Alcohol, Caffeine

  • Don’t smoke at all, if possible.
  • Don’t smoke after 7:00 pm.
  • Don’t smoke at night.
  • Avoid caffeine completely for 1 month, if possible.
  • Limit caffeine to 3 doses or less before 10:00 am.
  • Keep alcohol use light – alcohol breaks up the second half of your sleep cycle.
mask icon

Avoid Arousing Stuff

  • Keep your clock turned away from your bed.
  • Avoid strenuous exercise 6 hours before bedtime.
  • Keep food and drink very light for 3 hours before bed.
  • Keep your bedroom dark, quiet and just the right temperature.
  • Eyeshades and earplugs are OK to use.
  • Get a bed and pillow just right for you.
  • Bed is for sleep or sex only – No working in bed!
  • Create a bedtime ritual.
  • Learn some relaxation techniques.
  • Make to-do lists, then set the list aside for morning.
  • Let worry go.
  • Forgive yourself and others.

Contact Us


(580) 250-0988


2712 W Gore Boulevard
Lawton, Oklahoma 73505