Sleep Hygiene

Sleep Hygiene PDF - Overview

Sleep hygiene is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties.

There are many medications which are used to treat insomnia, but these tend to be only effective in the short-term. Ongoing use of sleeping pills may lead to dependence and interfere with developing good sleep habits independent of medication, thereby prolonging sleep difficulties.

Sleep Hygiene Tips

1. Don’t go to bed unless you are sleepy.
2. If you are not asleep after 20 minutes, then get out of the bed.
3. Begin rituals that help you relax each night before bed.
4. Get up at the same time every morning.
5. Get a full night’s sleep on a regular basis.
6. Avoid taking naps if you can.
7. Keep a regular schedule.
8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
9. Do not have any caffeine after lunch.
10. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
11. Do not have a cigarette or any other source of nicotine before bedtime.
12. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
13. Avoid any tough exercise within six hours of your bedtime.
14. Avoid sleeping pills, or use them cautiously.
15. Try to get rid of or deal with things that make you worry.

Download Sleep Hygiene PDF from www.cci.health.wa.gov.au using the direct download link given below.

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