Sleep Hygiene

SLEEP HYGIENE

• Maintain regular hours of bedtime. Try to avoid a lifestyle of progressive sleep deprivation during the week and then crashing on the week ends.
• Do not take heavy meals near bedtime. A light snack, in contrast, may be helpful.
• In general it is best to avoid napping during the daytime. (exceptions are made for the elderly & debilitated)
• Exercise daily. This is best in the late afternoon or early evening. Exercise later in the evening may disturb sleep.
• Minimize caffeine intake and cigarette smoking within 8 hours of bedtime.
• Do not look at the clock during the night. If an alarm clock is needed, put it in drawer by the bed, so that it can be heard but not seen.
• If there is something that is worrisome while going to the bed, write it down on a piece of paper and promise to look at the paper in the morning. Let it go until then.
• Make the bedroom comfortable. In general, it is better to be slightly cool than to be warm.
• Do not use alcohol to help in going to sleep.
• If you do not fall asleep after going to bed, do not cling to the pillow. Get up, leave the room and read or watch something which does not appeal to you at all. After a while when you would be feeling drowsy, return to the bed and go off to sleep.