Good sleep hygiene can be achieved if you perform and carefully follow these important practices:

  • Sleep only long enough to feel rested and then get out of bed.
  • Go to bed and get up at the same time every day.
  • Do not force yourself to sleep. If you cannot fall sleep, get out of bed and try again later. You may read a book with dim lights but avoid stressful or stimulating activities or eating.
  • Have coffee, tea and other foods that have caffeine preferably in the morning/afternoon. Avoid two (2) hours before bed time.
  • Avoid alcohol in the late afternoon, evening and bedtime.
  • Avoid smoking, especially in the evening.
  • Keep your bedroom quiet, dark, cool and free of reminders of work or other things which may cause stress.
  • Try to solve problems you have before going to bed. You may keep a journal to write down problems and note potential solutions which may interfere with falling asleep.
  • Exercise several days a week. Exercise can help you fall asleep faster and sleep more soundly but allow at least three (3) hours between the end of exercise and bedtime.
  • Refrain from looking on phones or reading devices such as “e-books” which give off light before going to bed. This will only make it harder for you to fall asleep.
  • Avoid having more than one nap. It should not be longer than twenty (20) minutes. Longer naps may affect the time and quality of sleep overnight.
  • here are other ways or additional tips which you can also improve your sleep, such as:
    • ​Relaxation therapy, in which you focus on relaxing all the muscles of your body one by one.
    • ​Working with a counselor or psychologist to deal with the problems that might cause poor sleep.

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