Sleep Hygiene
Sleep hygiene refers to the routine and set precedure a person goes through in order to prepare and relax into a deep and relaxing sleep. Sleep hygiene is a good place to start looking at when acute insomnia creeps in. Sleep hygiene can be broken down into a number of steps which each have an effect upon your sleep and the quality of sleep.
- personal habits
- sleep environment
- preparing for sleep
Personal Habits
Your personal habits have a lot to do with sleep hygiene. It does not just mean how you prepare for bed, but also how you go about in your daily life. For example, here is a list of things to be aware of and implement:
- Set a fixed bedtime and an waking time
- Avoid napping during the day
- Avoid alcohol 4-6 hours before bedtime
- Avoid caffeine 4-6 hours before bedtime
- Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime
- Exercise regularly, but not right before bed
- Handle stressfully situations so they do not play on your mind
All of the above things will help you to get a good and restful nights sleep.
Your Sleep Environment
Where you sleep is very important. Your bed should be a comfortable and relaxing place where you can switch off from the events of the day. Here are some tips:
- Use comfortable bedding
- Find a comfortable temperature setting for sleeping and keep the room well ventilated
- Block out all distracting noise
- Do not use your bed to do work or eat or anything else
Preparing For Sleep
This is part of the “winding down” cycle of the day. It is best to get into certain habits that suit you. Try these tips:
- Try a light snack before bed
- Practice relaxation techniques before bed
- Don’t take your worries to bed
- Take a warm bath or wash
- Establish a comfortable sleeping position and stick with it
All of the above are included in the heading of sleep hygiene and are very important. Each of us will have a different sleep hygiene pattern, there is nor golden rule. But if you are having trouble sleeping try these sleep hygiene tips and see if you can establish a pattern that works for you.
