Sleep Hygiene
Ways to help you sleep better
Sleep in a comfortable bed.
Make sure that the bedroom is dark, quiet, and a comforatbale temperature.
Only use your bed for sleep and sexual activity.
Have regular times when you go to bed and when you get up.
Go to bed only when you are tired.
Take regular exercise every day, eat a healthy diet, and keep fit.
Try to experience sunlight poutdoors, preferably at the same time each day.
Some people are helped to go to sleep by having a warm bath or a milky drink before bedtime, reading or listening to quiet music in bed, visualising a pleasant scene, or concentrating on a relaxing or montonous experience.
Be sure to arrange help for your sleeping partner if her or she keeps you awake, for example, by snoring, jerking, or constantly moving about.
Things To Avoid
Caffeine-
Smoking (especially near bedtime -
Large meals late at night.
Stimulating activities (including exercise) just before going to bed.
Using your bedroom as a pace of entertainment or work.
Taking your problems to bed or trying to make plans in bed. It is best to set aside time early in the evening for such things.
Trying to force yourself to sleep.
Becoming preoccupied by difficulty getting to sleep.
Having a clock nearby to keep looking at to see how long you have been unable to get to sleep.
Lying awake in bed for more than half an hoour.
Innappropriate napping during the day.
Using alcohol to help you to sleep.
Using your own or someone else’s sleeping tablets.
Information Centre
Sleep Hygiene