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Page 76
| gradually taper down and eventually discontinue these substances. |
| Don't Nap During the Day |
| While napping during the day might seem temptingand even helpfulit can also work against you. Sleeping during the day makes it harder for you to get to sleep at night. This keeps you from establishing and maintaining a regular sleep-wake cycle, which is one of your best defenses against insomnia. |
| Exercise |
| Regular exercise (at least 20 minutes a day 5 to 6 days a week) can also improve your sleep. The amount and timing of exercise are both important for achieving this goal. In general, research has shown that the best time to exercise (for the purpose of improving sleep) is six hours prior to bedtime. Thus, for most people on a normal schedule, exercising late in the afternoon or early in the evening is best. |
| If you exercise early in the morning or too close to bedtime, this benefit may be lost. Exercise improves sleep by producing changes in chemical reactions throughout the body and the brain. Its effects may also be mediated by body temperature increases which occur with exercise. If you exercise too early in the day, these changes might wear off by bedtime. On the other hand, if you exercise too close to bedtime, these very same changes will be at their peak, and the resulting stimulation and body arousal may actually keep you awake. |
| If you are unable to exercise or are restricted from |
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