Avoid alcohol, caffeine, and nicotine for 4 to 6
hours or longer before bedtime. These can lead to poor sleep.
to go to bed and get up at the same time every day.
Do not read,
eat, work, or watch television in bed. Use your bed only for sleeping and
Keep your bedroom at a comfortable
Make sure your mattress provides good support. Use a
neck support pillow to stabilize your head and neck during
Eliminate or block out all sound and light that may disturb
your sleep. Try using a sleep mask and earplugs to help you
If you lie awake in bed for longer than 15 minutes, get up,
leave the bedroom, and do something quiet (read or listen to music) until you
are sleepy again.
In this article
This information is produced and provided by the National
Institute (NCI). The information in this topic may have changed since it was written. For the most current information, contact the National
Institute via the Internet web site at http://
.gov or call 1-800-4-CANCER.
WebMD Medical Reference from Healthwise
March 12, 2014
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this