Elements of Good Sleep Hygiene
The following are tips that should help with both falling and staying asleep. Contact one of our physicians if these tips are not helpful.
*Avoid caffeine in the daytime
*Turn off electronics at least 90 min prior to desired sleep time. Do not keep/charge cell phones by bedside.
*Avoid exercise within 2 hours of going to sleep
*Use bed for sleep and ONLY for sleep (not for studying, reading, gaming, movies, talking on phone, etc.)
*Avoid hot showers just before bed; turn water temp down to help cool down if bathing has to occur right before bed
*Keep room cool using fan; also provides ambient noise
*Set a relaxing bedtime routine (bath, read, meditation/prayer, listen to soothing music, etc)
*Journal just before going to bed to help clear the mind before bedtime
*Avoid getting into bed until patient feels sleepy; if unable to sleep within 20 min then get back out of bed to do another activity until you feel sleep again (read, listen to music, journal, etc)
*Don't vary the daily waking time by more than 60-90 minutes
*Avoid daytime napping.