Nothing is more frustrating than not being able to sleep. Poor sleep habits/hygiene are among the most common problems encountered in our society. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene. Sleep hygiene is one of the often used term in sleep medicine today. It refers to the environmental and lifestyle factors that can affect sleep. Good sleep hygiene practices can prevent the development of sleep problems and disorders.
What are some examples of good sleep hygiene?
1. Do not have television in the bedroom.
2. Stay away from alcohol, caffeine and tobacco especially at night.
3. Try to avoid exciting activities when too close to bedtime.
4. Block out light with heavy curtain.
5. Block out noise with ear-plugs or install double layer window glass.
6. Try not to read in bed.
7. Try to go to bed and get up at the same time.
8. Do not eat heavy meal late at night.
9. Avoid rich, spicy and fatty foods.
10. Make sure you have a comfortable bed with a good mattress and pillow.
11. Make sure the room temperature is reasonably cool.
12. Take a warm bath before go to bed.
13. Avoid napping at the day time. If you really need a nap, limited your nap time to 30-45 minutes only.
14. Do regular exercise but not before bedtime.
15. Practice relaxation techniques before bed such as yoga, deep breathing, etc.
16. Don't take your worries to bed. Leave all of your worries about job, life, daily, school, behind when you go to bed.
17. Sleep when only you feel sleepy.
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