Sleep Hygiene

Do you have insomnia? Here are some simple steps to helping improve your sleep. If none of these tips help please consider getting medical attention:

• Lose weight if you are overweight.

• Eliminate nasal congestion.

• Make sure your sleeping environment is quiet, dark, and maintains a steady, comfortable temperature.

• Avoid large meals right before bedtime.

• Avoid strenuous exercise within two to three hours of bedtime.

• Avoid alcohol or sleeping pills within four hours of bedtime.

• Avoid caffeine, nicotine or any other stimulants within four hours of bedtime.

• Avoid struggling to fall asleep in bed. Instead, get up and spend quiet time out of bed until sleep comes.

• Use the bed for sleep only (no television watching or reading in bed).

• Maintain a regular schedule for bedtime and wakening; avoid naps. Early to rise and early to be is the most effective schedule. A “night owl” schedule is poor sleep hygiene.

• Hot bath to a cold bed increases melatonin production and improves sleep architecture.

• A recent study showed that having a cell phone in the bedroom can disrupt sleep and reduce one’s ability to recuperate from a stressful and difficult day.