Habits to Help you Sleep

Sleep hygiene are habits that help you be able to maintain a consistent sleep schedule and regularly get a good night's sleep. Just like developing the habits of brushing, flossing, and going to the dentist, you should create and maintain a routine of good habits to help improve your sleep hygiene. Following these tips can help you to make sure you always get a good night’s sleep.

1) Try to wait until you are feeling sleepy before you go to bed. If you still feel awake at the time you usually go to bed, do something to help relax your body and/or calm your mind by reading or some other relaxing activity.

2) Pre-bedtime rituals can help you to feel more relaxed at night before going to bed. Taking a warm bath, eating a light snack, or taking several minutes to read or listen to music can help to prepare you for a good night's sleep. Always avoid ingesting heavy meals to close to bedtime.

3) If you are still awake after 20 minutes, getup. Leave the bedroom and try to do something that can help calm and relax you enough to make you drowsy.

4) Keep a consitent schedule of sleeping and waking. Get up at about the same time every day, even when you have the option of sleeping in.

5) Maintain a consistent daily schedule. Keeping a consistent schedule for eating, taking medications, doing chores, and other activities can help to keep your internal clock regular.

6) Try to get a full night's sleep regularly. Get sufficient sleep each night so that you are well-rested.

7) Avoid taking naps. If you need to nap, keep it shorter than an hour and don't take a nap after 4pm or so.

8) Only use your bed for sleep. Do not do other activities in bed, such as reading, eating, or watching TV.

9) Try not to ingest caffeine after lunchtime.

10) Do not drink alcohol within 5 or 6 hours of going to bed.

11) Don't smoke cigarettes within a coule of hours of going to bed.

12) Get regular exercise, but do not take part in overly-strenuous activities within a few hours of going to bed. Getting exercise regularly is healthy, but try to get it done earlier in the day.

13) Do not take sleeping pills, or take them sparingly. Only use sleeping pills as instructed by your doctor.

14) Empty your mind of things that are making your worry or stress. Find ways to reduce stress before going to bed. Your bed is a place to relax, not a place to stress over your concerns.

15) Keep a quiet, dark environment in your bedroom. Extremes or warmth or coolness should be avoided. If you sleep better with some type of noise, use white noise or very quiet music.