Sleep hygiene
From Wikipedia, the free encyclopedia
Sleep hygiene is the practice of following simple guidelines to ensure restful, effective sleep promoting daytime alertness and helping avoid the onset of sleep disorders. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene.
Some measures of sleep hygiene include:
- Going to bed and getting up at the same time each day.
- Establishing a regular bedtime routine.
- Using relaxation techniques (or meditation) shortly before sleep. Allow at least 1 hour to unwind before bedtime.
- Reserving the bedroom for only sleep and sexual activity.
- Avoiding large meals within one hour of sleep.[citation needed]
- Regular, vigorous, daily exercise, preferably in the morning.
- Getting adequate exposure to natural daylight every day.[citation needed]
- Avoiding exercise within one hour of sleeping.
- Avoiding, if possible, napping during the day (unless utilizing Polyphasic Sleep).
- Keeping the bedroom at a comfortable temperature. It is better for the bedroom to be slightly cooler—losing body heat has been shown to help the onset of slow wave (deep) sleep.[citation needed]
- Keeping the bedroom as dark as possible.
- Avoiding stimulants of any kind within one hour of retiring, e.g., caffeine or alcohol (which in smaller doses can act as a stimulant), except at the direction of a physician. People who are sensitive to stimulants, or who consume them in quantity, may need to extend this restriction to six or more hours before they attempt to sleep.
- Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a white noise machine to help block outside noises. The fan should be left at the lowest clearly audible level, as a loud fan would be counter productive.
