Sleep Hygiene

Sleep Hygiene

Tips to Promote Good Sleep

  1. Try to sleep only when you are drowsy
  2. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside of the bedroom. Return to bed when, and only when, you are sleepy. Repeat this process as often as necessary throughout the night.
  3. Maintain a regular arise time, even on days off work and on weekends.
  4. Use your bedroom on for sleep, sickness and sex.
  5. Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than 1 hour, no later than 3 p.m.
  6. Distract your mind. Lying in bed unable to sleep and frustrated needs to be avoided. Try reading or watching TV or listening to books on tape. It may be necessary to go into another room to do these.
  7. Avoid caffeine within four to six hour of bedtime.
  8. Avoid the use of nicotine close to bedtime or during the night.
  9. Do not drink alcoholic beverage within four to six hours of bedtime.
  10. While a light snack before bedtime can help promote sound sleep, avoid large meals.
  11. Avoid strenuous exercise within 6 hours of bedtime.
  12. Minimize light, noise and extremes in temperature in the bedroom.

 

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