At times I find myself struggling with insomnia. On a daily basis, I speak with patients about their struggles with sleep. For this reason, I thought it important to stress the practices of “sleep hygiene”. As I write this, I realize I need to practice what I preach.
13 simple steps to sleep hygiene:
- Follow a consistent sleep-wake schedule
- Avoid afternoon naps
- Exercise daily
- Avoid nicotine products
- Avoid caffeinated products
- Expose yourself to natural light (sunshine) every day. Of course, protect your skin from the sun’s rays.
- Limit alcohol as it can lead to fragmented sleep
- Avoid heavy meals at night and try to eat at least 2-3 hours before lying down
- Relax in the evening. After dinner I recommend you perform activities that promote feelings of relaxation (yoga, stretching, reading, light music, etc.)
- Limit screen time in the evening and night
- Create a good sleep environment — create a dark, cool, quiet bedroom. Turn off all electronics
- Get up if you can’t sleep — if you have been awake for more than 20 minutes and you can’t turn off your mind, get up and engage in a relaxing activity until you feel tired again and then return to bed.
- The bedroom and bed are for sleeping and sex — avoid performing other activities in bed (i.e. — reading, watching TV, looking at cell phone/iPAD/computer)
Here is a link to the Mayo Clinic website for information on healthy sleep habits. I always find the Mayo Clinic as a good resource.
