Tips for a Good Sleep
Sleep only as much as you need to feel rested and then get out of bed.
Spending an excessively long time in bed can cause fragmented and shallow sleep.
Keep a regular sleep schedule and most importantly a consistent wake-up time.
Your body “gets used” to falling asleep and waking up at certain times, this is called the circadian rhythm.
Avoid forcing sleep.
If you are unable to get to sleep after 20-30 minutes, do not remain in bed “trying” to sleep. Get out of bed and the bedroom and do some quiet activity such as reading. When you feel sleepy, go back to bed and try again.
Exercise regularly for at least 20 minutes a day, preferably 4 to 5 hours before bedtime.
Exercise too close to bedtime can delay sleep onset.
Avoid caffeinated beverages after lunch.
Avoid alcohol near bedtime.
Alcohol can fragment sleep and suppress REM sleep.
Avoid smoking, especially in the evening.
Adjust bedroom environment to make it comfortable; an excessively warm/bright room or intermittent noise disturbs sleep.
An uncomfortable bed or bedding can also prevent good sleep.
Block out distracting noise with earplugs if necessary and eliminate as much light as possible.
Deal with worries before bedtime.
Some people find it helpful to make a list of worries to help clear the mind. It may also help to have a relaxing routine before bed such as a bath or some light stretching.
Consider eliminating the bedroom clock.
Many people stare at the clock when they have trouble falling asleep which can lead to worrying which can lead to even more trouble falling asleep. Consider turning your clock around or putting it inside a drawer.
Avoid watching television in bed.
In some people, watching TV in bed can worsen insomnia, either due to the light from the television or content of the programmes.
Avoid long naps.
Daytime naps have been shown to decrease the depth of the subsequent night’s sleep and increase time needed to fall asleep. If you do nap, try and limit it to 30 to 45 minutes.
Good sleep habits, also referred to as sleep hygiene rules, are recommended by most sleep specialists to patients with a variety of sleep disorders to improve the quantity and quality of their sleep.