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.