HOW TO HAVE A GOOD NIGHT SLEEP .....................

How to have a good night’s sleep: sleep hygiene

“Sleep hygiene means simple recommendations that may influence the length and improve the quality of sleep by modification of habit, behaviour and environmental conditions”

 

Rules of sleep hygiene essential for a good night’s sleep are-

RULE 1: Have a regular schedule

·         Go to bed & wake-up at the same time, regardless of the day of the week.

RULE 2: Have a relaxing pre-sleep routine.

·         Engage in some pre- sleep relaxing activity regularly to prepare the mind & body for sleep.

RULE 3: Ensure that your bedroom is only used for sleep or intimacy.

·         Only go to bed when drowsy.

·         Do not eat, watch TV, work or read in bed.

RULE 4: Limit the time you spend awake in bed.

·         If awake in bed for 15-20 minutes, get up & leave your bedroom. Engage in quiet activity until drowsy.

RULE 5: Avoid naps

·         Napping throws off the circadian rhythm. Nap should not be longer than an hour & should be scheduled in the early part of the day (morning or early afternoon).

·         Only nap if necessary to retain alertness (30 minutes maximum). Avoid napping 6-8 hours prior to sleep.

RULE 6: Have a dark bedroom

·         Avoid bright lights at night as it can disrupt sleep.

RULE 7: Set cool temperature         

·         Uncomfortably warm bedrooms disrupt sleep.

RULE 8: Avoid loud noise

·         Use ear plugs or “white noise” machines.

RULE 9: Have a bedroom free of allergens

·         Allergens can disrupt sleep due to sneezing, sniffling, & coughing.

RULE 10: Avoid caffeine 6-8 hours before sleep.

·         Reasonable daily amount of caffeine is 1-2 cups of coffee a day.

RULE 11: Avoid alcohol 3-5 hours before sleep.

·         Alcohol helps sleep onset, but sleep is fragmented & of  poor quality.

RULE 12: Avoid nicotine prior to sleep.

·         Wakefulness is increased.

·         Withdrawal symptoms can disrupt sleep.

RULE 13: Eat a light carbohydrate snack prior to sleep.

·         Hunger can disrupt sleep

·         Avoid large meals prior to sleep

·         Avoid sugars & caffeine

RULE 14: Exercise regularly

·         Regular exercise promotes a regular sleep/wake schedule. The body likes a routine.