Sleep Hygiene Tips

Receive a Better Night’s Sleep with Healthy Habits

To promote healthy sleep habits and improve sleep quality, consider the following tips for creating a more restful nighttime routine:

• Unless otherwise recommended by your physician, avoid naps
  • This diminishes the drive for sleep at night
• Avoid caffeine after noon
• Stays in your system for a long time
• Establish a relaxing ritual 1 hour prior to bed
  • Warm bath or shower; post bath decrease in body temperature is a natural signal to the brain to initiate sleep
• Avoid exercise a minimum of 3 hours before bedtime
• Keep a journal in the afternoon or early evening to assist with racing thoughts
• Avoid TV and computer 1 hour prior to bed
  • Light frequency blocks melatonin production which helps with sleep initiation
• Sleeping environment should be comfortable, cool, dark and quiet.
  • Consider use of white noise machine
• If you haven’t fallen asleep within 15 minutes get out of bed and do something boring
  • Go back to bed only when sleepy and repeat as necessary
• Have a regular sleep and wake time
• Sunlight and exercise in the A.M. can increase daytime energy level
  • Light boxes available
• Alcohol and nicotine can cause sleep disruption
• Avoid late eating