Tips for Good Sleep Hygiene

Sleep is an important part of a persons sense of health and wellness.  Dr. Ellen Hughes at UCSF described these recommendations as a first step for sleep hygiene.  

• Keep a regular sleep/wake cycle
  
• Get regular exercise.  Get your exercise either in the morning or the afternoon (night exercise can contribute to insomnia)
  
• Increase exposure to bright light during day
  
• Avoid exposure to bright light during night
  
• Avoid heavy meals within 3 hours of bedtime
  
• Avoid caffeine, alcohol, nicotine
  
• Enhance your sleep environment with a dark, quiet, comfortable space and a fitting temperature.
  
• Use the bed only for sleeping and sex.  Do not read, watch TV, surf the internet, eat in bed, and turn off your cell phone.
  
• If you are unable to fall asleep in 20 minutes, move to another room and stay up until really sleepy.
  
• Practice a relaxing routine 30-60 minutes before bedtime.

It can take 2-10 weeks to see the benefit of these sleep hygiene changes and is usually as effective as sleep medications. Plus, there are no side effects from following sleep hygiene protocol.

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