Now that you've learned about sleep strategies, choose some that interest you and start doing them as soon as you can. Try them for about 2 weeks.

If many interest you, pick 1 to 3 of them to start. If a strategy isn't working for you, try another one.

1. Choose your strategies
   • Make and follow a nightly routine.
   • Take a warm bath or shower close to bedtime.
   • Go to bed at the same time every night (to allow for 8 hours in bed).
   • Eat your evening meal at least 4 hours before bed.
   • Use imagery techniques.
   • Stop taking naps. If you have to have a nap, take it before 3 p.m. and limit it to less than 30 minutes.
   • Use bed for sleep and intimacy only (don’t read, watch TV, or listen to music in bed).
   • Stop drinking fluids 2 hours or more before bedtime.
   • Wind down before bedtime by listening to music, reading a book, listening to an audio book, or doing relaxation exercises. Do these activities out of your bed.
   • Stop using computers, laptops, tablets, and cell phones in the evening. If you have to use a device close to bedtime, explore blue light reduction strategies.
   • Keep a regular sleep-wake cycle 7 days a week.
   • Plan to be in bed for 8 hours each night.
   • Limit caffeine to two 8-ounce servings per day. Avoid caffeine after 12 p.m.
   • Cut back or stop smoking.
   • Limit or don't drink alcohol. Avoid alcohol within 3 hours of bedtime.
   • Eat a light snack 1 or 2 hours before bed.
   • Do regular aerobic exercise. Make sure you’ve finished exercising at least 2 hours before bed.
   • Talk to your employer about your rotating shiftwork schedule.
   • Try napping, caffeine, and other strategies for night shifts.
   • Keep your sleeping area dark. Dim the lights in your home 1 to 2 hours before bedtime and turn lights off at bedtime.
   • Keep your bedroom cool, with good air flow.
   • Keep your bedroom quiet, or use ear plugs, a fan, or a white noise machine or app.
   • Choose a mattress, sheets, and pillow that you find comfortable.
   • Try “putting the day to rest” or articulatory suppression to turn off your thoughts at bedtime.
   • Try relaxation exercises.
   • Use the SOLVE Problems Approach to deal with stressful events.
   • Manage your stress.
   • Challenge your thoughts and expectations about sleep.
   • Try stimulus control.
   • Track your sleep and headaches over time.
   • Talk with your healthcare provider about insomnia, obstructive sleep apnea, and nighttime breathing problems
   • Talk with your healthcare provider about extra supports, like sleep restriction, medicines, and supplements.
2. Make a daily sleep plan

   Using your choices and what you’ve learned, make a daily sleep plan to keep having the best sleep possible. You can use a sample plan, or make your own by filling out the statements below:

   I will go to bed at __________ and get up at ________ every day.

   I will try these 5 strategies:

   1. ___________________________________________
      
   2. ___________________________________________
   3. ___________________________________________
   4. ___________________________________________
   5. ___________________________________________

Your healthcare team is here to support you. Talk with your healthcare provider about your headaches and about your sleep problems. Let them know which sleep strategies you’ve been trying and how they have been working.

If you have any questions about anything you’ve learned in this module, talk with your healthcare provider or call Health Link at 811 any time, day or night, for health information.​​​​​​​​