Sleep Hygiene Techniques
Sleep hygiene is very essential for a good night sleep quality and daytime alertness. A healthy sleep is important for both physical and mental well being. Some of the sleep hygiene techniques are listed below:
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12 Evidence Based Sleep Hygiene Techniques
1) Avoid stimulants such as caffeine and nicotine near bedtime. Caffeine has a half life of 6-8hrs and might be still in your body by the time you go to sleep.
2) Avoid fatty, spicy and citrus food near bedtime – can cause heartburn and disrupt sleep.
3) Moderate exercise towards the evening helps with better sleep quality.
4) Limiting daytime naps to just 20 mins, if any longer nap time than this may lead to deeper sleep and disturb the biological clock / circadian rhythm in your body.
5) Establish soothing bedtime routine (read a book, take a cold shower / bath, meditate, relax)
6) Use the bed for sleep and sex only. If you spend time in bed thinking, worrying or watching TV, your brain will start associating the bed with those activities rather than sleep.
7) Avoid TV, phones, tablets or computer within an hour of bed time (Blue light stimulates brain)
8) Make sure sleep environment is pleasant; such as dim light, TV off, comfortable temp and if needed ear plugs and eye shades
9) Go to sleep only when tired, if unable to fall asleep within 20mins laying in bed, get out of bed and try again when tired
10) Wake up at the same time everyday
11) Avoid being a nighttime clock watcher
12) If there is something that disrupts your sleep, or pain or depression/anxiety keeping you up; visit your local sleep or primary care doctor
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References:
1) Sleep Hygiene. National Sleep Foundation (Accessed 29 Jul 2018)
2) Twelve Simple Tips to Improve your Sleep. Healthy Sleep Harvard. (Accessed 29 Jul 2018)
3) Sleep Hygiene. American Sleep Association. (Accessed 29 Jul 2018)
4) Sleep and Sleep Disorders. Centers for Disease Control and Prevention. (Accessed 29 Jul 2018)
5) Relaxation techniques and sleeping habits. PubMed Health. (Accessed 29 Jul 2018)
