The Offical State Instructions on How To Go To Sleep (on your own time)



Sleep Hygiene: Helpful Hints to Help You Sleep

Poor sleep habits (referred to as hygiene) are a very common problem. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. See below for some sleep hygiene measures that may help promote sleep.

? Get up and go to bed the same time every day.

? Discontinue caffeine (coffee, tea, chocolate, sodas, etc.) intake four to six hours before bedtime and minimize total daily use. Caffeine is a stimulant and may disrupt sleep.

? Avoid nicotine, especially near bedtime and on night awakenings. It is also a stimulant.

? Avoid the use of alcohol in the late evening to facilitate sleep onset. Alcohol can cause awakening later in the night.

? Avoid heavy meals too close to bedtime, since this may interfere with sleep. A light snack may be sleep inducing.

? Regular exercise in the late afternoon may deepen sleep. Vigorous exercise within three to four hours of bedtime may interfere with sleep.

? Minimize noise, light, and excessive temperatures during the sleep period.

? Avoid napping during the day.

? Get regular exposure to outdoor or bright lights, especially in the late afternoon.

? Use a relaxation exercise just before going to sleep (muscle relaxation, massage, warm bath, etc.).

? If you can’t fall asleep within 20 minutes, get up and participate in a quiet activity until you feel sleepy.

And if that doesn't work try:

AMBIEN, DALMANE, RESTORIL,
DORAL, SONATA,
HALCION! - isn't this tied to all kinds of bad behaiver by users? they want to give State Employees Halcion?