sleep hygiene; good sleep practices

Indications

• sleep hygiene affects quality of life in childhood & adolescence

Management

• try to sleep only when you are drowsy
• if you are unable to sleep within 20-30 minutes or stay asleep, leave your bedroom & engage in a quiet activity elsewhere
  • but avoid bright lights
• do not permit yourself to fall asleep outside the bedroom
• return to bed when - & only when - you are sleepy
• repeat this process as often as necessary throught the night
• maintain a regular rise time, even on days off work & on weekends
• maintain a regular bed time, but do not go to bed unless sleepy
• maintain a regular period of preparation for bed (30 minutes)
• use your bedroom only for sleep & sex
• spend no more than 8 hours in bed
• daytime exposure to natural light
• avoid napping during the daytime
• if daytime sleepiness becomes overwhelming, limit nap time to a single nap of < 1 hour, no later than 3 pm
• distract your mind
• relax mentally before going to sleep
  • avoid emotionally upsetting activities or conversation close to bedtime
  • avoid worrying in bed
• lying in bed unable to sleep & frustrated needs to be avoided
• try reading or watching a videotape or listening to books on tape
• it may be necessary to go into another room to do these
• avoid caffeine within 4-6 hours of bedtime.
• avoid the use of nicotine close to bedtime or during the night
• do not drink alcoholic beverages with 4-6 hours of bedtime
• while a light snack before bedtime can help promote sound sleep
  • avoid large meals
  • avoid eating altogether if GERD
• exercise regularly
• avoid strenous exercise within 6 hours of bedtime
• control the nighttime environment
  • minimize light, noise & extremes of temperature in the bedroom
  • avoid television, radio, computer or texting in bed
  • try a familiar background noise, i,e, a fan or other 'white noise'
• wear comfortable clothing to bed

More general terms

• hygiene

Additional terms

• sleep
• sleep disorder