Healthy Sleep Habits and Good Sleep Hygiene?

1. Get into the habit of a regular sleep routine. Go to sleep at the same time and get up at the same time.

2. If you need to nap, have a short nap early in the day.

3. Do not consume any stimulants after lunchtime, such as tea, coffee, chocolate, sugary beverages.

4. Avoid substances that can interfere with sleep for 4 – 6 hours before bedtime such as alcohol and nicotine. Some medications can also disrupt sleep.

5. Exercise regularly, but not in the evening.

6. Limit exposure to bright light in the evening.

7. Do not watch TV, use computers or cellphones for an hour before bedtime. Blue light interferes with sleep. Use yellow-tinted glasses.

8. Make sure that your bedroom is quiet, dark, cool and well ventilated. Cooler is better than warmer.

9. Don’t allow your pets to sleep in the bedroom as they may disturb your sleep.

10. Get into the habit of engaging in calming activities before bed such as meditation.

11. Get enough sunshine during the day.

12. Do not eat a heavy, rich meal shortly before bedtime. Try to eat a healthy, low GI, low sugar dinner.

13. Drink enough fluids during the day but not right before bedtime.

14. Don’t lie in bed while doing anything other than sleeping e.g. reading, watching TV, working on a laptop.

15. If you are not sleeping within 20 - 30 minutes of trying to go sleep, get out of bed and do something relaxing such as reading or listening to music. Do not lie in bed worrying about not being able to sleep. When you feel sleepy again, go back to bed.

16. If you wake in the night and cannot fall asleep again with 20 - 30 minutes, get out of bed, do something relaxing and go back to bed when you are sleepy.

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