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sleep hygiene

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

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