Sleep Hygiene
Sleep Hygiene is the term used to describe good sleep habits.
Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long term solutions to sleep difficulties.
1. Being Regular
One of the best ways to train your body to sleep well os to go to bed and get up at more or less the same time everyday, even on weekends and days off. This regular rhythm will create adaptation with your sleeping patterns.
2. Sleep when sleepy.
Only try to sleep when you are actually tired, rather then spending too much time awake in bed.
3. Get up and try again
If you haven’t been able to get to sleep after about 20 minutes, get up and do something calming or boring until you feel sleepy then return to bed and try again. Sit quietly on the couch with the lights off (no bright lights) or read something boring. Avoid doing anything to stimulating.
4. Avoid caffeine and nicotine
Is it best to avoid consuming any caffeine or nicotine for at least 4-6 hours before going to bed. These substances act as stimulants and interfere with your ability to fall asleep.
5. Avoid alcohol.
For a similar reason as caffeine and nicotine alcohol should be avoided 4-6 hours before bed.
6. Bed is for sleeping
Try not to use your bed for anything other then sleeping sp that your body comes to associate bed with sleep.
7. No naps
It is best to avoid taking naps during the day to make sure you are tired at bedtime. If you do require a daytime nap, make sure it is less then 1 hour and before 3pm.
8. Sleep rituals
You can develop your own rituals of things to remind your body that it is time to sleep. For example, stretching, meditation, yoga, breathwork etc
9. Bathtime
Having a hot bath 1-2 hour before bedtime can be useful as it will raise your body temperature causing you to feel sleepy. Research shows that sleepiness is associated with a drop in body temperature.
10. No clock watching
Many people who struggle to sleep tend to watch th clock too much. Frequently checking the time during the night can wake you up and reinforce negative thoughts such as ‘I have only 5 hours of sleep left’.
11. Use a Sleep Diary
This will allow you to collect facts about your sleep behaviours and patterns rather then making assumptions.
12. Exercise
Regular exercise is proven to help with good sleep.
13. Eat right
Quality nutrition and less processed foods has proven to provide a positive impact on your ability to get to sleep and have a quality sleep.
14. The right space
It is very important that your bed and bedroom are quiet and comfortable for sleeping.
15. Keep daytime routine the same
Even if you have a bad night sleep and are tired it is important that you try to keep your daytime activities the same as you had planned. Don’t avoid activities because you feel tired. This can reinforce insomnia.