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Good Sleep Hygiene

Good Sleep Hygiene

Create a regular sleep-wake routine

  • Try going to bed at the same time every night
  • Go to bed only if sleepy
  • If not sleepy, engage in a relaxing activity
  • Try to avoid taking daytime naps

Turn your bedroom into a place where you can relax and rejuvenate

  • Keep your bedroom quiet, dark, and cool
  • No children or pets sleeping with you
  • Politely ask your bed partner to treat his snoring
  • Consider using a fan or other ‘white-noise’
  • Keep the room dark; use night lights sparingly as needed (blue light)
  • Maintain a comfortable temperature
  • Use the bedroom for sleep and sex ONLY
  • NO television or computers in your bedroom READ MORE here about technology affecting your sleep
  • Make every effort to make your sleeping environment comfortable
  • Save your money and buy a good mattress
  • Find the right pillow(s)
  • Keep night lights to a minimum and turn around bright LED clocks
  • Avoid “clock watching” It doesn’t make a difference

Change your daytime routine to create a better nighttime experience

  • Regular exercise improves sleep quality – Just do not exercise within a few hours of bedtime
  • Avoid large meals within 3 hours of bedtime
  • Especially heavy or spicy foods that cause indigestion , which worsens as you are laying down
  • Especially fatty, rich food which require more work to digest
  • Avoid stimulants
  • NO caffeine – its effect can last up to 10 hours
  • Remember — caffeine exists in chocolate, dark sodas, and teas. IF you must, cut it off earlier in the day
  • NO smoking – nicotine increases the time it takes to fall asleep and causes poor-quality sleep, as smokers actually experience nicotine withdrawal as the night progresses
  • Avoid alcohol – A cocktail may help you fall asleep, but it will cause frequent awakenings later in the night and disrupt REM (dream) sleep
  • Avoid drinking too much fluid before bedtime
  • Frequent bathroom visits interrupt a good night’s sleep

Relax before you sleep

  • Read a book or listen to music
  • Avoid any activity that creates stress or requires significant mental efforts (Don’t check your work schedule or email
  • Take a warm bath 90 minutes prior to bedtime
  • Reach up and physically tweak your ears and tell yourself that you are turning off your brain

Don’t Lie in Bed Awake

  • If unable to fall asleep within 20 minutes, get out of bed and engage in something relaxing
  • Return to bed when sleepy

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