Tips

Good Sleep Hygiene Tips

Establish a regular, relaxing bedtime routine that will allow you to unwind and send a signal to your brain that it’s time to sleep,like a hot bath or listening to calming music

Go to sleep and wake up at the same time every day

Get in bed only when it is time to sleep or when you’re tired

Avoid watching the clock

If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning

Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. This way your body does not associate your bed with wakefulness.

Avoid day time naps if they interfere with your normal sleep pattern

Your bed should be associated with sleep and sex only. Don’t use your bedroom as a place to work

Avoid exposure to bright light just before bedtime

Minimize light, noise and extreme temperatures during sleep

Drink a glass of warm milk. Milk contains an amino acid that is converted to a sleep-enhancing compound in the brain.

Minimize caffeine and nicotine within couple of hours of bedtime

Avoid alcohol 1 to 2 hours before bedtime

Avoid heavy meals or spicy food before sleep

Avoid going to bed hungry

Try to clear your mind; don’t use bedtime to solve your daily problems

If concerns come to mind in bed, write them down in a worry book, then close the book until the morning

If bedtime worrying is your problem, dedicate perhaps 30 minutes after dinner, to writing down problems and possible solutions. Then at bedtime, tell yourself you have had already devoted time to that and ‘switch off yourmind’ and get ready to sleep

Exercising regularly and at the right time will promote sleep
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Exercise at least five hours before bedtime

Relaxation techniques, including muscle-relaxation exercises, and meditation promotes sleep
White Noise Machine Sleep Mate Sleep Machine Marpac 980

Follow your routine as regularly as possible even on weekends. This will make it easier for you to fall asleep and maintain sleep quality throughout the week

Morning:

Wake up at the same time each morning

Have a cup of beverage and eat a nutritious breakfast

Begin work with lots of energy and in a good mood

Afternoon:

Have a nutritious lunch

Exercise before late afternoon

Evening:

Have a nutritious dinner

Stop working and begin to relax before bedtime

Limit fluids

Eat a healthy light snack with a limited amount of milk