1. Sleep only when sleepy.

2. Sleep only as much as you need to feel rested. Many Fibromyalgia patients can sleep for excessively long periods without feeling refreshed, alert or symptom-free. Sleep time should not exceed the amount needed to feel as good as is generally possible.

3. Wake up and get up at a regular time. FMS patients may require help from another person because alarm clocks often are not effective.

4. Exercise every day. Do not exercise within 6 hours of sleep.

5. Avoid caffeine, nicotine and alcohol in the evening.

6. Do not go to bed with a full stomach.

7. Keep the bedroom quiet and cool.

8. Use the bedroom for sleeping and sex only. For daytime rest, choose a different room and minimize daytime dozing.

9. Use sleep medications only occasionally and as sparingly as possible. There are medical and psychiatric conditions such as Fibromyalgia and Post Traumatic Stress Disorder for which patients will need sleep medication during acute flare ups, and some will need it chronically.