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Sleep Hygiene Tips PDF

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Putri Ayu
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430 views2 pages

Sleep Hygiene Tips PDF

Uploaded by

Putri Ayu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Sleep Hygiene Tips


“The Healthy Habits of Good Sleep”

Here are some tips for how you can improve your sleep hygiene:

1. Don’t go to bed unless you are sleepy.


If you are not sleepy at bedtime, then do something else. Read
a book, listen to soft music or browse through a magazine. Find
something relaxing, but not stimulating, to take your mind off of
worries about sleep. This will relax your body and distract your
mind.

2. If you are not asleep after 20 minutes, then get out of the
bed.
Find something else to do that will make you feel relaxed. If you
can, do this in another room. Your bedroom should be where
you go to sleep. It is not a place to go when you are bored.
Once you feel sleepy again, go back to bed.

3. Begin rituals that help you relax each night before bed.
This can include such things as a warm bath, light snack or a
few minutes of reading.
4. Get up at the same time every morning.
Do this even on weekends and holidays.

5. Get a full night’s sleep on a regular basis.


Get enough sleep so that you feel well-rested nearly every day.

6. Avoid taking naps if you can.


If you must take a nap, try to keep it short (less than one hour). Never take
a nap after 3 p.m.

7. Keep a regular schedule.


Regular times for meals, medications, chores, and other activities help
keep the inner body clock running smoothly.
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8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in
bed.

9. Do not have any caffeine after lunch.

10. Do not have a beer, a glass of wine, or any other alcohol within six
hours of your bedtime.

11. Do not have a cigarette or any other source of nicotine before


bedtime.

12. Do not go to bed hungry, but don’t eat a big meal near bedtime
either.

13. Avoid any tough exercise within six hours of your bedtime.
You should exercise on a regular basis, but do it earlier in the day. (Talk to
your doctor before you begin an exercise program.)

14. Avoid sleeping pills, or use them cautiously.


Most doctors do not prescribe sleeping pills for periods of more than three
weeks. Do not drink alcohol while taking sleeping pills.

15. Try to get rid of or deal with things that make you worry.
If you are unable to do this, then find a time during the day to get all of
your worries out of your system. Your bed is a place to rest, not a place to
worry.

Make your bedroom quiet, dark, and a little bit cool.


An easy way to remember this: it should remind you of a cave. While this may
not sound romantic, it seems to work for bats. Bats are champion sleepers. They
get about 16 hours of sleep each day. Maybe it’s because they sleep in dark,
cool caves.
© 2005 University of Maryland Medical Center. All rights reserved.

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