Healthy Sleep Habits
Page address: http://www.mnsu.edu/shs/healthysleephabits.html
- 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.
- Avoid coffee, cola, tea and chocolate after 2:00p.m.
- Avoid heavy evening meals. A light snack or a warm drink (non–caffeinated) before bedtime may promote sleep.
- Wind down for a period before sleep time. Quite activities, such as reading, relaxing in a hot bath or meditating, help promote sleep.
- Avoid using the bedroom for watching television, doing paper work, eating or other activities.
- 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.
- Avoid taking naps during the day, especially in the evening.
- Reducing the noise level is also helpful in creating an environment conductive to sleep.
- Exercise should be avoided just before retiring because it delays sleep. Daily exercise during the day may help reduce stress and promote sleep.
- Restrict fluids in the evening and before retiring, to help reduce the frequency of awakening to go to the bathroom.
