Sleep Hygiene
Ever have trouble getting a good nights sleep? Chances are you have, and you would not be alone. While there are medications to help people sleep, a much simpler solution most likely exists for you. These solutions are grouped together in what is called ‘Sleep Hygiene’.
Hygiene? So…stay clean? Well yes, washing off your stink and grime once in a while is a good thing (for you and others!), but by hygiene we mean any of the many small healthy changes you can make to help you get a good nights rest.
Start in the Morning
There are many things throughout the day that will help you get some solid zzz’s once your head hits the pillow, and it all starts in the morning:
- Get up around the same time everyday
Do you like sleeping in on the weekends? That’s fine, just don’t sleep much longer than 2 hours past your weekday wake-up time…it will be much easier to get up come Monday morning. - Avoid taking naps during the day
- Avoid caffeine and nicotine,after noon. Caffeine and nicotine are stimulants (meaning ANTI-sleep)
- Alcohol close to bedtime willbreak up your sleep throughout the night (the goal here is to get a solid nights rest, right?)
- Exercise generally tires you out and helps you sleep, but try to finish any heavy exercise at least 3 or 4 hours before going to bed.
Bedtime
So now it’s about that time…bedtime! What now?
- Try going to bed at the same time each night, and develop a calming bedtime routine.
Regularity is good…your body is boring, it doesn’t like surprises (especially when it comes to sleep). - DON’T go to bed unless you are TIRED!!!
- GET UP and go do something if you CAN’T FALL ASLEEP after about 20 minutes!!!
Trust me on this one, laying in bed thinking about all the sleep you’re not getting and letting your mind race about other things WON’T help you fall asleep any faster, it will just make you crazy. Do yourself a favor, go to another room, read, iron your shirts, solve world hunger, write your friends telling them about this cool website you found called “Too Many Meds”, whatever…just DO SOMETHING until you actually feel sleepy again. Your body will thank you in the morning.
The Bedroom
A few things about the bedroom…
- A dark, quiet, slightly cool room is best for sleep.
- Your bedroom is for one activity (okay, maybe two): SLEEPING, and…well, you can figure out the other one.
So…keep your work, television, computer, ect. out of the bedroom. Remember, your body likes simple, so don’t mess with it by making your bedroom a multi-tasking place.
We all like sleep…hopefully these simple, *FREE* changes will help you get more!
Written by Margot McGlothlin, edited by Prof Jameson
