Do you have good Sleep Hygiene?

Habits for Better Sleep
 Do you have good Sleep Hygiene?
  • Keep a regular bedtime
  • Keep a regular time to get up in the morning
  • Spend no more than 8 hours in your bed
  • Set the alarm to get up at the same time every day, even on weekends
  • Do not look at the time at night or have chiming clocks
  • Keep window shades open to get morning outside light
  • Exercise at least 3 times a week
  • Make the bedroom the best place and the only place you sleep
    • No TV, music, radio, video games, telephone calls, and elctronical devises.
    • No arguing or working
    • As dark as you can make it with natural light for in the morning
    • Avoid bright lights when getting up at night
    • Keep it as quiet as you can make it
    • Avoid excessive fluids before bedtime
  • Do not stay in bed more than 20 minutes if you can not sleep
  • If you get up at night due to the inability to sleep, do something relaxing.
  • No napping through the day
  • Have 30 minutes or more to wind down before going to bed
  • Before winding down write down your worries and possible solutions and the next day’s plans
  • Avoid caffeine and alcohol within 6 hours of bedtime
  • Avoid exercise within 3 hours of bedtime
  • Learn relaxation techniques


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