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