Good sleep habits (known as sleep hygiene) can make a big difference in the quality and amount of sleep a person gets.
Poor sleep habits can contribute to people not getting enough rest. In other cases, sleep and breathing disorders are to blame. In either case, practicing healthy sleep habits can contribute to a better night's sleep for everyone.
Here are some guidelines for healthy sleep hygiene:
Try not to eat, read, watch television, or have involved discussions in bed. You want to strongly associate your bed with sleeping, not with activities such as reading.
Limit caffeine intake, especially after 3 p.m.
Reduce your nicotine intake. Nicotine is a stimulant.
Eat a light snack rather than go to bed hungry. However, don't have a heavy meal before bedtime.
Avoid alcohol. Alcohol may seem to make you sleepy, but as you metabolize the alcohol, you will wake up or have fitful sleep later in the night.
Avoid daytime napping. If you do nap, sleep less than an hour.
Limit the amount of liquid you drink before you go to bed. This will help lessen the number of times you wake up to go to the bathroom.
Do not exercise right before your bedtime. Daytime exercise can help you sleep better at night, but late-evening exercise can stimulate your body and keep you awake.
Avoid doing stressful activities before bed, such as paying bills or working.
Go to bed and get up at a regular time each day, even on the weekends. This will help you establish a rhythm for your sleep cycle.
Establish a bedtime ritual, such as listening to relaxing music and brushing your teeth. A bedtime pattern will help trigger your body and mind to get ready for sleep.
Take a hot bath 90 minutes before bedtime. Your temperature will rise during the bath and then drop later. This drop in body temperature is key to falling asleep.
Minimize noise, light and temperature extremes in your bedroom.
If you find yourself lying awake in bed for over 20 minutes, get out of bed. You want to associate your bed with sleeping, not lying awake. Sit quietly in the dark until you are sleepy, or read something that's not too exciting. Try not to turn on too many bright lights.
