General Rules of Sleep


GOOD SLEEP HYGIENE IS KEY.  THIS MEANS:

 

  • Daily exercise after work, but not within 2  hours of bedtime.
  • Turn down overhead lights when it gets dark.  Move to mood lights. Especially in the bathroom use a nightlight and not the usual overhead.
  • Ensure bed, pillow and room temperature are comfortable. 
  • Move the clock so you can't see it.  Knowing how late it is makes insomnia worse.  
  • Avoid heavy meals, spicy or high sugar foods.  No alcohol and caffeine within 6 hours of bedtime.
  • Warm milk is an effective bedtime "toddy".
  • Avoid drinking before bedtime so you can avoid a nighttime call of nature. 
  • Keep bedtime and wake up time constant, even on weekends.
  • Resolve personal problems and put aside daily worries before bedtime.
  • Try meditation, relaxing deep breaths.  Go to a peaceful place and consciously relax all muscles, starting at your head all the way to your toes.
  • Unwind and relax before bed by listening to music or soaking in a hot bath.
  • Do not problem solve in bed, let stressful thoughts drift out of your mind.