SLEEP HYGIENE

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   One of the most common causes of problem sleep is how we sleep. Most people develop habits that are not conducive to a good night's sleep. If you follow the following DO's and DON'Ts, you will find that you will develop much more control over the quality of your sleep and develop good sleep habits.

   MAINTAIN a regular sleep schedule by trying to keep your bedtime always within a two hour period. AVOID changing sleep patterns by more than two hours on days off.

   EXERCISE should be completed at least 2-4 hours before sleep. This will help you relax and go to sleep with less stress. DON'T exercise too close to bedtime as exercise is a stimulant and may tend to make you too awake and energized to fall asleep if done just before going to bed.

   REDUCE noise and distractions in bed. AVOID TV, radios, reading, or activities that may keep you awake at night. Special meditation or relaxation music, white noise machines, or other devices designed to relax and induce sleep are okay to use but, they shouldn't be relied upon every night to sleep.

   Snacks at night should be light. They may be complex carbohydrates such as starch (e.g., baked potatoes, whole grain pastas, or fresh veggies). Turkey, bananas, figs, dates, yogurt, lettuce, and grapefruit are good foods to snack on at night. AVOID heavy meals and foods high in protein or simple sugars such as sugar, cheese, chocolate, sauerkraut, bacon, ham, sausage, eggplant, spinach, and tomatoes.

   Sleep on a comfortable mattress and pillow. AVOID mattresses and pillows that do not keep your spine straight. Too many pillows under the head tilt the head up and diminish breathing during sleep. Mattresses should have many independent springs, sufficient air pressure or water to reduce pressure points and maintain proper alignment of the spine.

    Make sure you have fresh air and good ventilation where you sleep. AVOID unpleasant odors, stale air, and poorly ventilated rooms.

    Adjust temperature of room for better sleep. Cooler temperatures at bedtime help induce sleep whereas warmer temperatures enhance wakefulness. AVOID excessive heat or cold.

    Drink warm herbal teas, milk, or a high complex carbohydrate-low protein drink at bedtime. AVOID alcohol, caffeine, or sugar containing drinks such as coffee, sodas, and tea. Avoid hot and cold drinks.

    If you can't sleep, leave your bed and engage in a positive and relaxing activity until you feel sleepy (e.g., finish undone activities, read a good book, eat a light snack, do relaxation exercises, etc.). AVOID staying in bed if you can't sleep. This will just prolong sleep. Don't force yourself to sleep. This will make you become more awake.

    Get up at your regular time regardless of how little sleep you got the night before. This will help you get to sleep earlier the next night! AVOID napping during the day, even if tired from lost sleep the night before. Naps should be avoided in general. If a 20 minute power nap during the day refreshes you and still allows you to sleep, then it's okay to take a nap. If you need more than that to feel refreshed or if naps interfere with your going to sleep at the desired time at night, avoid napping.

    Enjoy good sex at bedtime! AVOID sex at bedtime and in bed if it is distressing until sexual-related problems can be alleviated.

    If sleep problems persist or are severe, complete a sleep log and see a somnologist. AVOID medicating or treating yourself for sleep problems if sleep hygiene does not help.

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