Sleep Hygiene
>> Thursday, February 25, 2010
Sleep hygiene refers to a broad list of recommended behaviors, and in instances, environmental patterns that can improve the quality of your sleep, and promote healthy living. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.
Behaviors to avoid:
- Caffeine after lunch, such as cola, coffee or tea
- Drinking alcohol within 6 hours of bedtime
- Watching television right before going to bed
- Smoking a cigarette before bedtime
- Sleeping when you're hungry or right after you've had a big meal
- Going to bed before you are sleepy
- Exercising close to bedtime
Behaviors to adopt:
- Bedroom to be used only for sleep and sex
- Exercising regularly, preferably in the morning and / or early afternoon
- Keeping a regular bedtime and waking time
- Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
- Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
- Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light
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