Sleep Hygiene

​​What Is Sleep Hygiene?

Sleep hygiene is a collection of habits that can help you fall asleep more easily and sleep more deeply. You can develop good sleep hygiene on your own. Try following our 9 things to have a better night of sleep and this list of do’s and don’ts.

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Do’s & Don’ts

The Do’s:

• Stick to a regular sleep schedule (same bedtime and wake-up time), seven days a week.
• Exercise at least 30 minutes per day most days of the week. Restrict vigorous exercise to the morning or afternoon. More relaxing exercise, like these yoga poses to help you sleep, can be done before bed.
• Get plenty of natural light exposure during the day. Open your blinds first thing in the morning and get outside during the day. You can even try using a light box first thing in the morning during dark winter days to help your brain wake up and regulate your body’s rhythms.
• Establish a regular, relaxing bedtime routine.
• Take a warm bath or shower before bed.
• Do relaxation exercises before bed, including mindful breathing and progressive muscle relaxation.
• Make sure your sleep environment is pleasant and relaxing. Your bed should be comfortable, and your room shouldn’t be too hot, too cold, or too bright. If necessary, use earplugs and an eyemask. Be sure your pillow is comfortable.
• Associate your bed with sleep and sex only. Don’t work, eat or watch TV in bed.
• Go to bed when sleepy, and get out of bed if you’re tossing and turning.
• Turn your clock around so you can’t see the time.
• Turn off the alert for texts and emails on your phone.
• Keep a “worry journal.” If something’s on your mind as you’re trying to fall asleep, write it down on a pad of paper so you can revisit it the next day.
• If you’re unable to fall asleep after about 20 minutes, leave bed and do something relaxing (like reading); return to bed later.
• Download free screen-dimming software for your computer. Two popular programs are f.lux (www.justgetflux.com) it works perfectly on the PC. For mobile devices I advice the app Twilight) and Dimmer (www.nelsonpires.com/software/dimmer). These nifty programs help you avoid the stimulation of bright light if you’re using your computer late at night. Better yet: Put the computer away an hour before bedtime!

​The Don’ts:

• Don’t ingest caffeine after noon. This includes coffee, tea, iced tea, energy drinks and soda.
• Don’t have that second glass of wine with dinner. While alcohol is known to speed the onset of sleep, it also disrupts sleep–especially causing arousal during the second half of the night, when the body should be entering deep sleep.
• Don’t take other stimulants close to bedtime, including chocolate, nicotine and certain medications.
• Don’t eat a large, heavy meal close to bedtime.
• Don’t watch TV, use the computer or spend long periods on a mobile device before bed. These activities stimulate the brain and make it harder to fall alseep.
• Don’t use your phone, laptop, or other mobile device in bed.
• Don’t give in to the urge to nap during the day; it can disturb the normal sleep/wakefulness pattern.

If Sleep Hygiene Isn’t Enough

​Sleep hygiene alone is often enough to get you sleeping better. The tricky part is maintaining your good sleep habits–it can be hard to have the self-discipline to stick with good sleep hygiene.
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Sometimes insomnia has deeper emotional causes an all the above is not enough.
==> If this is the case for you, contact me and we can look for the root of your sleep deprivation. Ask for an assessment session.

Main source: www.onemedical.com