Sleep Hygiene Tips

Sleep Hygiene Tips

In order to achieve restful sleep, try these helpful adjustments to your daily routine.

  • Get up at the same time every day.
  • Go to bed only when sleepy.
  • Establish relaxing pre-sleep rituals such as a warm bath, light snack, or meditation.
  • Confine vigorous exercise to at least six hours before bedtime, and do mild exercise—such as simple stretching or walking—at least four hours prior to bedtime.
  • Keep a regular schedule. Regular times for meals, medications, chores, and other activities help keep the “inner clock” running smoothly.
  • Avoid caffeine after 12:00 pm.
  • Don’t drink alcohol, especially when sleepy. Even a small dose of alcohol can have a potent effect when combined with tiredness.
  • Tobacco is a stimulant. Avoid smoking, especially close to bedtime.
  • Try to avoid napping, but if the urge to sleep is irresistible, try napping at the same time every day. Mid-afternoon is the best time for most people. Limit naps to 20 minutes.
  • Avoid sleeping pills or use them conservatively. Most doctors avoid prescribing sleeping pills for periods longer than three weeks. Do not drink alcohol while taking sleeping pills.
  • Keep a Sleep Log and bring it to your appointment at the Sleep Center.

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