Sleep Hygiene PDF

Sleep Hygiene PDF Details
PDF Name	Sleep Hygiene PDF
No. of Pages	1
PDF Size	0.08 MB
Language	English
Category	English
Source	cci.health.wa.gov.au
Download Link	Available ✔
Downloads	17

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Sleep Hygiene

Dear readers, today we are going to offer a Sleep Hygiene PDF for all of you. ‘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.

Talk to your health professional about what is right for you, but we recommend good sleep hygiene as an important part of treating insomnia, either with other strategies such as medication or cognitive therapy or alone.

Sleep Hygiene PDF: Sleep Hygiene Tips

1) Get regular: One of the best ways to train your body to sleep well is to go to bed and get up at more or less the
same time every day, even on weekends and days off! This regular rhythm will make you feel better and will give your
body something to work from.

2) Sleep when sleepy: Only try to sleep when you actually feel tired or sleepy, rather than spending too much time
awake in bed.

3) Get up & try again: If you haven’t been able to get to sleep after about 20 minutes or more, get up and do
something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with
the lights off (bright light will tell your brain that it is time to wake up), or read something boring like the phone
book. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.

4) Avoid caffeine & nicotine: It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and
some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. These substances act as
stimulants and interfere with the ability to fall asleep.

5) Avoid alcohol: It is also best to avoid alcohol for at least 4-6 hours before going to bed. Many people believe that alcohol is relaxing and helps them to get to sleep at first, but it actually interrupts the quality of sleep.

6) Bed is for sleeping: Try not to use your bed for anything other than sleeping and sex, so that your body
comes to associate the bed with sleep. If you use the bed as a place to watch TV, eat, read, work on your laptop, pay
bills, and other things, your body will not learn this connection.

7) No naps: It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. If you can’t make it through the day without a nap, make sure it is for less than an hour and before 3 pm.

8) Sleep rituals: You can develop your own rituals of things to remind your body that it is time to sleep – some people find it useful to do relaxing stretches or breathing exercises for 15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea.

9) Bathtime: Having a hot bath 1-2 hours before bedtime can be useful, as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again. Research shows that sleepiness is associated with a drop in body temperature.

10) No clock-watching: Many people who struggle with sleep tend to watch the clock too much. Frequently checking the clock during the night can wake you up (especially if you turn on the light to read the time) and reinforces negative thoughts such as “Oh no, look how late it is, I’ll never get to sleep” or “it’s so early, I have only slept for 5 hours, this is terrible.”

Here are Some Tips for How You Can Improve Your Sleep Hygiene:

1. Don’t go to bed unless you are sleepy

• If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep.
• This will relax your body and distract your mind.

2. If you are not asleep after 20 minutes, then get out of the bed

• Find something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom should be where you go to sleep. It is not a place to go when you are bored.
• Once you feel sleepy again, go back to bed.

3. Begin rituals that help you relax each night before bed

• This can include such things as a warm bath, a light snack or a few minutes of reading.

4. Get up at the same time every morning

• Do this even on weekends and holidays.

5. Get a full night’s sleep on a regular basis

• Get enough sleep so that you feel well-rested nearly every day.

6. Avoid taking naps if you can

• If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.

7. Keep a regular schedule

• Regular times for meals, medications, chores and other activities help keep the inner body clock running smoothly.

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.

You can download Sleep Hygiene PDF by going through the following download button.

Sleep Hygiene PDF Download Link

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