Healthy Sleep Habits

 

These guidelines help most people sleep well:

 

·        Get up at the same time every day.

 

·        Try to sleep only when drowsy.

 

·        Maintain a relaxing pre-sleep routine.  This may include a warm bath (1-2 hours before bedtime), relaxation exercises, or quiet reading.

 

·        Keep the bedroom dark, cool, and quiet while sleeping.

 

·        If you are unable to fall asleep or stay asleep, get out of bed and engage in quiet activity such as reading.  Return to bed only when sleepy.

 

·        Exercise regularly, but do not exercise vigorously within several hours of bedtime.

 

·        Keep a consistent daily schedule for meals, medication, and other activities.

 

·        Long naps can disturb your nighttime sleep.  If necessary, 20-30 minute naps in the early afternoon are best.

 

·        Avoid caffeine and alcohol within 4 hours of bedtime.

 

·        Avoid nicotine near bedtime.

 
 



Printable View