Banner Health Services  

Sleep Hygiene

sleep guy  

Like any other thing that we do in our lives, it’s important that we develop regular patterns of sleep. There are many things that contribute to a healthy lifestyle, and a good sleep pattern is an important one. Here’s a list that can help develop that good sleep pattern:

  • Establish a regular awake - sleep schedule
  • Establish a bedtime routine consisting of quiet activity
  • Exercise early in the day. Vigorous exercise within 3-4 hours of bedtime may interfere with sleep
  • Minimize noise, light and excessive temperatures during the sleep period.
  • Avoid stimulating medications at bedtime (asthma medications, decongestants)
  • Discontinue caffeine 4-6 hours before bedtime and minimize total daily use. Caffeine is a stimulant and may disrupt sleep.
    Avoid nicotine, especially near bedtime or night awakenings since it is a stimulant.
  • Avoid the use of alcohol in the late evening to facilitate sleep onset. Alcohol often causes awakenings later in the night.
  • Avoid or limit daytime naps to 30 minutes
  • Restrict fluids before bedtime if frequent urination is a problem
  • Use your bed for sleep and intimacy only
  • If you are unable to sleep after 30 minutes, leave the bedroom. Return only when sleepy.

Follow Us:  
Facebook IconPinterestTwitter IconBlogYouTube Icon
Jump to top links