Sleep hygiene
From Biocrawler, the free encyclopedia.
Sleep hygiene is the practice of following simple guidelines to ensure restful, effective sleep promoting daytime alertness and helping avoid the onset of sleep disorders. Trouble sleeping and daytime sleepiness are indicators of poor sleep hygiene.
Measures include:
- Going to bed and rising at the same time seven days a week
- Reserving the bedroom for only sleep and lovemaking
- Keeping the bedroom at a comfortable temperature It is better for the bedroom to be slightly cooler - losing body heat has been shown to help the onset of slow wave (deep) sleep.
- Keeping the bedroom as dark as possible
- Establishing a regular bedtime routine
- Avoiding drugs of any kind within one hour of retiring (e.g., caffeine, alcohol)
- Avoiding large meals within one hour of sleep
- Using relaxation techniques (e.g., meditation) shortly before sleep
- Regular, vigorous, daily exercise, preferably in the morning
- Getting adequate exposure to natural daylight every day
- Avoiding exercise within one hour of sleeping
- Avoiding, if possible, napping during the day
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See also
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External links
- Virtual Hospital: Psychiatry: Sleep Hygiene (http://www.vh.org/adult/patient/psychiatry/sleephygiene/)
- University of Maryland Medicine Sleep Hygiene (http://www.umm.edu/sleep/sleep_hyg.html)
- Tips for a Good Night's Sleep (http://www.helpguide.org/aging/sleep_tips.htm)
