Healthy Sleep Habits

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  1. Try to establish a regular rising time in the morning. A regular sleeping pattern strengthens the sleep/wake cycle and promoted a regular sleep–onset time.
  2. Avoid coffee, cola, tea and chocolate after 2:00p.m.
  3. Avoid heavy evening meals. A light snack or a warm drink (non–caffeinated) before bedtime may promote sleep.
  4. Wind down for a period before sleep time. Quite activities, such as reading, relaxing in a hot bath or meditating, help promote sleep.
  5. Avoid using the bedroom for watching television, doing paper work, eating or other activities.
  6. If sleep does not occur after 30 minutes in bed, get up and engage in a quiet activity until sleepy again. A brief, slow walk may be helpful.
  7. Avoid taking naps during the day, especially in the evening.
  8. Reducing the noise level is also helpful in creating an environment conductive to sleep.
  9. Exercise should be avoided just before retiring because it delays sleep.  Daily exercise during the day may help reduce stress and promote sleep.
  10. Restrict fluids in the evening and before retiring, to help reduce the frequency of awakening to go to the bathroom.