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Sleep Hygiene
(Rules to improve sleep)
Sleep hygiene involves the activities that you perform
during the day or just prior to sleep that can affect how well you sleep at
night. The following guidelines can be helpful in treating all types of sleep
disorders.
- Go to bed around the same time every night.
- Go to bed only when sleepy.
- Do not watch television in bed.
- If you are unable to fall asleep or stay asleep, leave
your bedroom and participate in a quiet activity such as reading. Return to your bed when
you begin to feel sleepy.
- Get out of bed around the same time every morning.
- Avoid napping during the day. If you must nap, do so
in the morning or early afternoon and limit its length to no more than one hour.
- Exercise regularly, but not within six hours of bedtime.
- Avoid the use of caffeine and alcohol within four to six
hours of bedtime.
- Avoid smoking and the use of nicotine close to bedtime.
- Avoid eating a large meal close to bedtime. Some
people find that a light snack just before bedtime facilitates better sleep.
- Minimize extremes in temperature, light, and noise in your
bedroom.
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