my ramblings on random thoughts
my ramblings on random thoughts
The Basics of Sleep Hygiene
1. Fix a bedtime and an awakening time for everyday
2. Avoid napping during the day.
3. Avoid alcohol, heavy, spicy, or sugary foods 4-6 hours before bedtime.
4. Exercise regularly, but not right before bed. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.
5. Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful.
Sleeping Environment
1. Use comfortable bedding
2. Find a comfortable temperature setting and keep the room well ventilated.
3. Block out all distracting noise, and eliminate as much light as possible.
Getting Ready For Bed
1. Try a light snack before bed that includes warm milk, bananas, etc
2. Don’t take your worries about job, school, daily life, etc to bed leave them for day
3. Practice relaxation techniques such as yoga, deep breathing and others before bed.
4. Establish a pre-sleep ritual, such as a warm bath or a few minutes of reading, etc
5. Get into your favorite sleeping position, if you don’t fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.
One Response for "Sleep Hygiene"
Great tips!
I think that people should avoid taking pills to cure insomnia.. In the long run they hurt more than they help.. They lead to dependency, tolerance is developed over time and eventually they worsen insomnia and create rebound fatigue symptoms.
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