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Good sleep hygiene is essential to getting a good night’s sleep and when you make improvements to your sleep hygiene you can make an improvement to the quality and quantity of sleep that you get each night. A good night’s sleep is essential to good health. Sleep hygiene is essential to keeping your mind and body rested and strong so that you can stay healthy.
There are many things that you can do to improve your sleep patterns and make a difference if you suffer from sleep disorders such as insomnia and sleep apnea. Providing a good sleeping environment will help with any sleep disorder. Here are some tips for providing good sleep hygiene.
Try not to go to bed unless you are sleepy. There are many ways of inducing sleepiness including reading a book, listening to soft, easy listening music, or doing relaxation exercises. If you go to bed and are not asleep within 20 minutes, you should get out of bed and go to another room where you can find something to do that will make you sleepy and then make another attempt to go back to bed.
Bedtime rituals are an excellent way of getting your body ready to sleep. Rituals can include a warm bath, reading before bed, having a light snack and something warm to drink that does not contain stimulants.
Going to bed and getting up at the same time establishes a sleep pattern that will help your body to regulate the “internal clock” and prepare your body for being sleepy at the same time each night.
Avoid taking naps during the day that may interfere with your ability to get to sleep at bedtime.
Scheduling your day so that you have regular times for eating, taking medications, chores, and other activities helps your body to regulate the inner body clock so that things will run more smoothly for you.
It is important not to stimulate your brain just prior to bedtime. Do not watch TV, eat, write, talk on the phone or play cards or other games that requires concentration, thinking or stimulation of any kind before bedtime.
It is important not to consume stimulants such as beverages and foods containing caffeine after lunch and anytime before six hours before bedtime. This includes sources of nicotine before bedtime because it can keep you awake.
It is important not to go to bed hungry as this can keep you up. Do not have a big meal before going to bed, but a light snack can keep you from feeling hungry but not keep you up.
Do not exercise for six hours prior to your bedtime as this can keep you energized and make it difficult to fall asleep. Exercise early on in the day so that it won’t interfere with sleep.
You should speak with your doctor before taking any sleep aids and use them cautiously and with your doctor’s guidance. You should never take alcohol while using sleep medications. You should not take any sleep medications for more than 3 weeks.
Worries and anxieties can keep you awake so try to deal with any issues early on in the day and come to peace with them long before bedtime. Your bed should be a place of rest and not a place to worry about problems or analyze solutions.
Your bedroom should be a sleep inducing place and not a place for activity. It should be quiet and dark, with a comfortable room temperature.
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Originally posted 2009-02-11 15:38:20.
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