Try this schedule, offered by the National Sleep Foundation, to help put yourself on the permanent path to a good night's sleep.

Morning:

• Wake up at the same time each morning refreshed and without help.
• Have a cup of coffee, tea or hot chocolate if you like it and it doesn't bother you. Eat a nutritious breakfast.
• Begin work alert with lots of energy and in a good mood.

Afternoon:

• Have a nutritious lunch.
• Exercise by late afternoon.
• Avoid alcohol, nicotine and caffeinated products.

Evening:

• Have a nutritious dinner.
• Stop working and begin to relax before bedtime.
• Eat a light, healthy snack.
• Before bed, listen to music, read a novel, take a bath and think about your day, appreciating what you accomplished and whom you touched.
• Make sure your sleeping environment is cool, quiet, dark and comfortable.
• Go to bed at your regular time.

Night:

• Get a good night of 7 to 9 hours in bed with lots of deep sleep without disruptions.

©2005 National Sleep Foundation. All rights reserved.