SH
This group attended a one-hour group counseling session based on a handout enumerating 15 sleep hygiene tips, published by the Centre for Clinical Intervention in Australia. The SH tips were as follows: (1) maintaining a consistent sleep pattern of going to bed and arising at about the same time each day; (2) attempting sleep only when feeling tired or sleepy; (3) getting up to do something calm until feeling sleepy and returning to bed if unable to sleep; (4) avoiding caffeine and nicotine for at least four to six hours before going to bed; (5) avoiding alcohol for at least four to six hours before going to bed; (6) using the bed only for sleeping and sex, which would preclude, among other activities, reading, watching television, or using a laptop; (7) avoiding naps during the day, or limiting them to less than an hour prior to 3 p.m.; (8) developing personalized rituals to relax and prepare for sleep; (9) taking a warm bath one to two hours before bedtime; (10) avoiding the tendency to check the clock frequently during the night; (11) using a sleep diary for a few weeks to track progress; (12) avoiding strenuous exercise within four hours of bedtime; (13) avoiding heavy meals before bedtime, and, if hungry, restricting oneself to a light snack; (14) creating a sleep environment that is quiet, comfortable, and dark, and (15) conducting a regular daytime routine, even after a night of poor sleep.