Get up about the same time every day. Go to bed only when sleepy. Establish relaxing pre-sleep rituals, e.g., warm bath, light bedtime snack, or 10 minutes of reading. Exercise regularly preferably outside getting a regular dose of bright light. Confine vigorous exercise to early hours, at least six hours before bedtime, and do mild exercise-such as simple stretching or walking-at least four hours prior to bedtime. Keep a regular schedule. Regular times for meals, medications, chores, and other activities help keep the inner clock running smoothly. Avoid ingestion of caffeine (coffee, tea, soft drinks, chocolates) within six hours of bedtime. Avoid alcohol, especially when sleepy. Even small dose of alcohol can have a potent effect when combined with tiredness. Try to eliminate caffeine and alcohol altogether if you have trouble sleeping. Avoid smoking close to bedtime. Try to eliminate smoking period. Avoid napping, however, if you must nap, try napping at the same time every day; mid-afternoon is the best time for most people. Avoid working in your bedroom, i.e., do not use it as an office. Use your bedroom primarily for sleeping and intimacy. Avoid sleeping pills, or use them conservatively. Most doctors avoid prescribing sleeping pills for periods longer than three weeks. Do not drink alcohol while taking sleeping pills.