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A Community Reinforcement Approach: Treating Cocaine Addiction



Exhibit 34: Sleep Hygiene Rules

Rule 1 Do not drink alcohol later than 2 hours prior to bedtime.
Rule 2 Do not consume caffeine after about 4 p.m. or within 6 hours prior to bedtime. Learn all the foods, beverages, and medications that contain caffeine.
Rule 3 Do not smoke within several hours prior to your bedtime.
Rule 4 Exercise regularly. The best time to exercise is in the late afternoon. Avoid strenuous exertion after 6 p.m.
Rule 5 Use common sense to make your sleep environment most conducive to sleep. Arrange for a comfortable temperature and minimum levels of sound, light, and noise.
Rule 6 If you are accustomed to it, have a light carbohydrate snack before bedtime (e.g., crackers, graham crackers, milk, or cheese). Do not eat chocolate or large amounts of sugar. Avoid excessive fluids. If you awaken in the middle of the night, do not have a snack then or you may find that you begin to wake up habitually at that time feeling hungry.

 

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