Good Sleep Hygiene

Sleep Hygiene

1. Diet- Limit caffeine -stimulant
   • Alcohol -muscle relax
   • Sugar- causing move spikes in blood sugar
   • Large amounts of fluids- more urine production, more trips to the bathroom
2. Exercise- helps to get deeper sleep and less sleep fragmentation
   • Even brisk walking after dinner
3. Going to bed at the same time – body likes schedules for eating and sleeping, go to bed close to the same time even weekends if possible.
4. Sleeping in a cool dark room- 65 degrees and no light (eyes can detect and reject to light even when eyes are closed. It is best to have a dim clock at bedside.
5. Limit blue light from tv, computers, phones before bedtime or wear blue blocking glasses. Don’t watch tv in bed sends body wrong signals. Read a book instead.