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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This information is provided by Cleveland Clinic Abu Dhabi, part of Mubadala Healthcare, and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.