- Limit daytime naps to 30 minutes. A 30-minute nap is a challenge for me. My napping needs are unpredictable. Some days, after only four hours of sleep, I may not need a nap at all. Other days, after sleeping my optimum nine hours, my eyelids droop before I get through lunch. Typically, I can make it until 4 p.m. without a problem. The type and amount of activity I've done that day determines if and how long I nap. I must confess, it's rarely less than an hour.
- Avoid stimulants such as caffeine and alcohol close to bedtime. My sensitive body doesn't do well with caffeine at any time of day. Other than an occasional cup of regular tea, I stick to decaf
I'm no stranger to insomnia. It has been part of my life since childhood — as has fibromyalgia. Despite applying the knowledge I've accumulated about improving sleep and sleep hygiene, I still have occasional nights when I'm staring at the clock at 3 a.m. In an attempt to avoid as many of these nights as possible, I follow the guidelines suggested by the National Sleep Foundation: