Sleep Hygiene Tips
What is Sleep?
Sleep is not a simple process. Many parts of the brain control it and influence its different stages. These levels or stages of sleep include drowsiness, light sleep, deep sleep, and dream sleep. It is possible to identify which stage of sleep a person is in by measuring different activities of the brain and body.For most people, falling asleep and staying asleep are parts of a natural process. Good sleepers are likely to have developed certain lifestyle and dietary habits that promote sound sleep. These habits or behaviors known as sleep hygiene can have positive effects on sleep before, during, and after time spent in bed.
Good Sleep Hygiene Tips
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Avoid caffeine within four to six hours of bedtime.
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Avoid the use of nicotine close to bedtime or during the night.
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Do not drink alcoholic beverages within four to six hours of bedtime.
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While a light snack before bedtime can help promote sound sleep, avoid large meals.
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Exercise regularly. Avoid strenuous exercise within 6 hours of bed time.
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Try to sleep when you are drowsy.
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If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom.
Return to bed when and only when you are sleepy. Repeat this process as often as necessary throughout the night.
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Maintain a regular arise time, even on days off work and on weekends.
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Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit naptime to a single nap of less than 1 hour, no later than 3 p.m.
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Establish a bedtime ritual.
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Set aside time for worry and relaxation before going to bed.
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