Table 6

 Suggestions to the patient to improve sleep quality

Action
Make sure you only sleep in your bedroomIf possible, do not watch television or do computer work in bedroom or close to your bed
If you need to rest during the day, try and rest on a day bed which is different to your night bed and if possible in a different room
Have a sleep routineHave a routine before going to bed, e.g. bath, warm drink which will cue your brain that it is now time to get ready to sleep
Try not to stimulate yourself just before bedTry to reduce physical or mental stimulation (television or reading for some people) just before bedtime
Avoid day/night reversalWatch out for day/night reversal. Be consistent about the time you wake up and go to sleep.
Try and expose your brain to as much sunlight during the day as feasible. Some young people have tried light boxes in the winter
Do not sleep too much and correct day/night reversalLong sleeps decrease sleep quality so keep hours of sleep at night only slightly more then age appropriate levels. Work this out from peers.
If day/night reversal is a problem, start getting up a few minutes earlier each day to reverse this (max 15–60 minutes a week)
Limit daytime sleepsTry to rest, not sleep, during the day
If you have to sleep keep it to less than 40 minutes before 3 pm