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Sleep Hygiene
- Attempt to sleep only when drowsy. This means do not do work or watch TV in bed.
- Minimize light, noise and extreme temperature changes in your bedroom.
- Get up (out of bed) at the same time each day, even on your days off or vacation.
- Avoid naps. If you must nap, do it at the same time every day. Do not nap longer than one hour and make sure it is before 3:00 p.m.
- Use the bedroom only for sleep and sex – NO working in bed!
- If you cannot fall asleep, get out of your bedroom and do a quiet activity elsewhere.
- Avoid exercise 6 hours before bedtime.
- Avoid caffeine 6 hours before bedtime.
- Avoid alcohol 6 hours before bedtime.
- Avoid nicotine at bedtime or during the night.
- Avoid large meals at bedtime.
- A small snack of dairy products and carbohydrates (milk and crackers) at bedtime may help you sleep.
- Sleep for a full either (8) hours each night, or the amount that your Sleep Specialist suggests.
- Keep your clock turned away from the bed.
- Learn some relaxation techniques.
- Let worry go.
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