sleep_hygiene
sleep hygiene
see also:
- sleep disorders, excessive daytime sleepiness and dangers of driving with its legal ramifications:
general principles of sleep hygiene
- sleep hygiene includes a number of social & behavioural interventions:
- routines that incorporate the following techniques will help even older people, whatever their residential setting, have a better sleep:
- establish sleep/wake activity regulation:
- get up at the same time each day regardless of the amount of sleep that night - avoid over-sleeping
- going to bed at a constant time is not as important, but might help
- avoid daytime naps esp. in late afternoon as total sleep hours is preserved so night sleep will be less - restrict to 10-15min afternoon powernaps
- exercise regularly but at least 6 hours before bedtime
- create an optimal sleep setting:
- use bed only for sleep & sex, not for eating, reading or watching television - avoid excessive time in bed
- bedroom should be comfortable & quiet & not the focus of arguments, anger or distress
- indulge in relaxing evening activities do not do exercise late in evening
- avoid alerting and stressful ruminations before bedtime
- avoid stimulants such as caffeine & nicotine for 2-3hrs before going to bed (some say no caffeine after lunch and no nicotine after dinner)
- avoid large evening meal
- reduce excessive alcohol intake
- if unable to sleep, avoid clock watching, get up and do something
- sleep promoting adjuvants:
- light snack or warm bath before bed
- engage in quiet activities before sleep eg. reading
sleep_hygiene.txt · Last modified: 2013/08/24 01:22 by 127.0.0.1