Sleepiness also can be hazardous on the roads when people drive while feeling drowsy. Take a nap in the middle of the afternoon, if you need it, but not after 4 p.m. Napping too close to bedtime can disrupt nighttime sleep. Go to sleep early enough on Sunday night to ensure you get eight hours of sleep. Keep a regular sleep schedule by going to bed and getting up at the same time each morning, even on weekends. Avoid caffeine in the afternoon or evening.
Caffeine is found in products such as coffee, tea, cola and chocolate.
Avoid nicotine and alcohol before bedtime. Don't eat or drink too much before bedtime. Create a sleep-promoting environment that is cool, quiet and dark. The National Sleep Foundation is an independent nonprofit organization dedicated to improving public health and safety by achieving public understanding of sleep and sleep disorders, and by supporting public education, sleep-related research, and advocacy.