Sleep Hygiene describes good sleeping habits and strategies used to get a good night’s sleep.
1. Regular sleep times. Train your body to sleep well by waking up and going to bed around the same times.
2. Sleep when you’re tired. Try not to sleep when you don’t feel sleepy.
3. Avoid caffeine & nicotine. Avoid coffee, tea and caffeinated drinks and tobacco products such as cigarettes 4-6 hours before you plan to sleep.
4. Avoid alcohol. Alcohol can disrupt the quality of sleep.
5. Bed is for sleeping. Try not to use beds for things like eating, homework or watching TV.
6. Avoid naps. If you need to take a nap, have it before 3 p.m. and keep it less than an hour in length.
7. Sleep rituals. Make a routine of things you do before bed to get your body ready for sleep.
8. Bathtime. Having a bath 1-2 hours before bed will raise body temperature and make you feel sleepier.
9. Don’t watch the clock. Checking the time often will wake your brain up, and reinforces negative thoughts about getting to bed on time.
10. Exercise. Regular exercise helps make you feel tired, but make sure you do not exercise in the 4 hours before sleeping.
11. Eat right. A healthy, balanced diet will help you feel tired at the right