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Sleep Hygiene Strategies Sleep only when drowsy If you are unable to fall asleep or stay sleep, leave your bedroom Maintain regular sleep and arise times Use the bedroom for sleep and sex only Avoid naps Avoid caffeine and other stimulants within 4-6 hours of bedtime Avoid use of tobacco products close to bedtime or during the night Avoid drinking alcohol at night Avoid large meals and strenuous exercise prior to sleep Regular daytime exercise is helpful