Suggestions for Optimal Sleep
If you have problems with falling asleep or awaken frequently throughout the night, you may need to pay closer attention to your “sleep-wake” habits. The
following suggestions are important for optimal sleep:
- Make sure your bedroom is quiet and comfortable.
- Train yourself that the bed is for sleeping and intimacy only. Avoid watching TV or using a cellphone, doing work, or listening to music in bed.
- If you are unable to fall asleep within 20 minutes of going to bed, it is recommended that you get out of bed and involve yourself in an activity that is not
exciting or stimulating. When you are drowsy, return
to bed. Repeat this cycle as needed.
- A regular wake-up time in the morning is essential
for re-setting your biological clock and improving
insomnia. Set an alarm, if needed, and get up at the
same time every morning, regardless of how much
you may have slept during the night.
- Make sure your bedroom is quiet, comfortable and
- Put your bedroom clock in a place where you
cannot see the time while lying in bed.
- Try to keep yourself physically fit, as regular
exercise helps to improve sleep. Avoid exercising two
to three hours before your bedtime, otherwise you may
encounter difficulty in falling asleep.
- Napping can be refreshing as long as it does not
interfere with your sleep that evening.
- A light snack 30 to 60 minutes before bedtime may
help unless otherwise advised by a physician.
- Caffeinated food and beverages should be avoided
in the late afternoon and evening, as these may cause
a disturbance in sleep.
- Nicotine/smoking should be avoided within two to three
hours before bedtime.
- Avoid drinking alcohol within two to thre hours before
bedtime. While alcohol may help you to fall asleep, it
will disturb sleep later in the night.
- Use and discontinuance of any sleeping aid or medication
should be discussed with your physician.
The Banner Baywood Sleep Disorders Center is accredited
by the American Academy of Sleep Medicine.
For more information, call (480) 321-4553.