Sleep hygiene deals with all factors that may interfere
with sleep. It is a series of habits and
activities that will improve ability to fall asleep and stay asleep. It will increase the chances of getting
better sleep, and can be of some help for virtually every type of sleep
problem.
The bedroom is very important in sleep hygiene and
combating sleep problems. It should be
clean, quiet, and at times an air cleaner may be helpful. The bed should have a comfortable mattress
and pillows, and both should be replaced whenever they are no longer
comfortable. Bedding should all be
washable. Clock watching, reading, and
television in bed can occupy attention and prohibit sleep. The only two activities for which the bed
should be used are sleeping and sex.
Reduce all types of noise and dim light sources in the
evening. Sleep in total darkness and
avoid exposure to a bright light if you have to get up. Try to get sunlight in the mornings. Keep the bedroom at a temperature comfortable
for sleeping. Allow enough time for
sleep and keep a regular sleeping schedule, even on weekends. Diet, exercise too close to bedtime,
caffeine, and alcohol can all adversely affect sleep, as can smoking. If you practice good sleep hygiene and still
do not wake up feeling refreshed and alert more help is required. See a physician for more help.
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