Sleep Hygiene Tips

  • 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