 The purpose of sleep hygiene is to encourage routine, restful sleep. It includes a set of behaviors such as choosing a dark, quiet sleeping environment, avoiding caffeine or other stimulants in the hours before the bedtime, and keeping a steady bedtime-wake schedule. It is very important to establish a schedule and to be consistent with it. Health care professionals counsel to go to bed and rise at the same times every day, even on weekends. They also counsel not to bring work to bed or watch television.
Regular exercise is known to improve sleep. But you have to remember it should be done not directly before retiring. Otherwise it may have a stimulating rather than a sedating effect. Doctors also recommend finding ways to cope with stress and reduce worries so that bedtime is a more relaxing measure.
Do not snatch a nap during the day. Doing so will make it harder to fall asleep at night. It is also a bad habit to eat tryptophan-rich food before bedtime such as yogurt with fresh fruit, whole-grain cereal with milk etc. Experts recommend avoiding foods, such as chocolate, it may include caffeine.
Try to reduce the intake of alcohol. Although it may quicken sleep, evidence shows that it worsens deep, restful sleep.
Main points of sleep hygiene:
- Steady schedule of bedtime and awakening habits
- Do not use the bad for any other things but sleep and sex.
- Sleep in dark and quiet room. If necessary, you may use mask and/or earplugs.
- If you have not fallen asleep, get up and try again in 20-30 minutes.
- Limit use of alcohol, tobacco, and caffeine during the day but especially before bedtime.
- Avoid napping during the day.
- Doing exercise during the day improves quality of sleep.
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