Sleep Habits and Hygiene

Wed, May 27, 2009


In order to understand sleep habits and sleep hygiene you should, first of all, educate yourself about all types of sleep disorders, covered in previous articles, and then read this article. According to Dr. D.F. Kripke, Professor of Psychiatry Emeritus, University of California, “…many people try to sleep too much.  We are all familiar with the unpleasant feeling of having slept too little, but many of us have not thought about the possible harm of trying to sleep too much.”  Further he provides some reference to a study that proves that “people who sleep 6.5 to 7.5 hours live a bit longer than people who sleep 8 hours or more. The shorter sleepers lived longer! And further he says that “People who sleep less are less depressed!” It, of course, doesn’t mean that you can stay awake all night through.

Now, it is time to see what actually helps to develop good sleep habits:

Develop good sleep habits

  • Try not to eat heavy meals before bedtime
  • Refrain yourself from smoking, strong coffee or tea, and alcohol, especially before going to bed
  • Exercise regularly, however, try to avoid exercising in the evening
  • Maintain your bedroom comfortably dark, cool, and quiet
  • Relaxing bedtime routine in a slow pace
  • Try not to have any daytime naps
  • It is important to go to bed and get up at the same times every day, including weekends and holidays
  • Wait until you are feeling a bit sleepy before going to bed. This habit will develop in time.

The following 10 tips will help you sleep better:

  • Take a warm bath or a shower in the evening
  • Brush yourself with a long-handled brush during the bath.
  • If you have any painful tender points then use a self-massage device like a tennis ball
  • Do yoga and stretching exercises by further relaxing your body
  • Meditate pleasant  thoughts
  • Also, listen to relaxing music
  • Sleep in a darkened room.
  • If your bedroom is not fully dark, try an eye mask if necessary.
  • Make sure the bedroom temperature is comfortable and a bit cool
  • Maintain your bedroom as quiet as possible

Watch video:

A new public awareness campaign has been launched in Britain to educate people about sleep, sleeping habits; and how proper diet and exercise can improve sleeping.



Good Sleep Hygiene

  • Try to get 7.5 to 8 hours of sleep every night
  • Set and maintain a regular bedtime, seven nights a week
  • Eat dinner at least 3 hours before bedtime. Sleep experts recommend a snack high in carbohydrates such as cereal and milk, or a bagel, which may induce sleep by boosting levels of serotonin.
  • Avoid consuming alcohol or caffeine at least 3 hours before bedtime
  • Avoid any activity that gets you wound up before bedtime
  • Enjoy a relaxing bedtime routine during the hour before bedtime 
  • Make sure your bedroom is dark
  • Make sure the temperature setting is right for you
  • Eliminate any noise distractions or use a white noise machine to block distractions
  • Make sure your mattress and bedding is comfortable to suit your needs
  • During stressful periods, keep paper and pen at bedside and make a to-do list for the next day  

Do Your Sleep Habits Trigger Migraines?

  • Sleep research suggests a correlation between sleep disorders and migraines
  • Above all, talk to your doctor, the best health care professional to advise you on lifestyle habits and medication that can help you manage your migraines and end your sleep problems.
    Stress, Drugs, fatigue, and extreme noise can affect daily body rhythms, mood, and sleep.
  • Sleep professional encourages their patients to assess their lifestyle habits and sleep hygiene to make sure their body is ready for a night rest.
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