Healthy Habits of Good Sleep
Here are some tips for how you can improve your sleep:
1. Go to bed at about the same time each night. Just as your body knows when to get hungry, your body will learn when to get sleepy.
2. If you are not asleep after 20 minutes, then get out of bed. Fine something relaxing to do, best to do this in another room. Your bedroom should be where you go to sleep. Once you feel sleepy again, go back to bed.
3. Begin rituals that help you relax each night before bed. This can include such things as a warm bath, brushing teeth, changing into pajamas, meditation or prayer.
4. Turn off screens before bedtime. Light from TV, computer screens and e-readers may delay the body's release of the hormone that makes you sleepy. Read a paper book or an e-reader that is not backlit.
5. Get up at the same time every morning. Do this even on the weekends and holidays.
6. Get a full night's sleep on a regular basis (8-10 hours). Restful sleep can improve your mood, energy and ability to handle stress. It can strengthen your immune system for better resistance to disease.
7. Avoid taking naps if you can. If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.
8. Do not have caffeine after lunch.
9. If you are hungry at bedtime, have a light snack.
10. Avoid vigorous exercise close to bedtime. You should exercise on a regular basis, but do it earlier in the day.
11. Avoid sleeping pills, such as Tylenol PM or Melatonin. Always consult with your healthcare provider first.
12. If worry prevents you from sleeping, write down your worries before you get into bed each night. Writing down anxious thoughts stops the ruminating thoughts in your mind.
13. Make your bedroom quiet, dark, and a little bit cool. Turn off electronic devices that produce light.