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Good “sleep hygiene” are habits and behaviors that help to keep your mind and body rested and strong.
The idea behind sleep hygiene is similar to that of dental hygiene. Both rely on nightly or daily rituals for consistently good hygiene. Just as you get in the habit of brushing, flossing, and visiting your dentist regularly, you should have a nightly routine of healthy habits to help you get good sleep. Following these sleep hygiene tips can help insure a good night’s sleep.
Wait until you are sleepy before going to bed
After 20 minutes, if you’re not asleep, get out of bed
Pre-sleep rituals help to initiate relaxation each night before bed
Try to keep a regular sleep/wake schedule
Try to keep regular daily schedules
Sleep a full night on a regular basis
If possible, avoid naps
If you have to take a nap, try to keep it to less than one hour and avoid taking them after 3 pm
Do not eat, watch TV, talk on the phone, or play computer games in bed
Avoid caffeine after lunch
Avoid alcohol of any type within six hours of your bedtime
Do not smoke or ingest nicotine within two hours of your bedtime
Exercise regularly but avoid strenuous exercise within six hours of your bedtime
Avoid sleeping pills, or use them cautiously
Try to get rid of or deal with things that make you worry, before bedtime
Maintain your bedroom environment quiet, dark, and a little bit cool
Our Sleep Medicine team uses advanced technology to diagnose and treat sleep disorders at a variety of locations throughout the community. To schedule an appointment, call 216-778-5864.