Summary
Article Name
Sleep Hygiene Tips for Better Sleep
Description"Sleep hygiene" - this can be defined as habits that can help us to sleep or stop us from sleeping. If you or someone you know is having trouble sleeping you can try to change or include some of the things on this list and see if it helps.
• No TV/computer games 1 hour before bed. No TV s in bedrooms
• Monitor mobile phone use in bed
• No coke/caffeine, high sugar or high spicy food 3-4 hours before bed
• Ensure relaxing and regular bed time routine - special time with children, relaxation techniques such as breathing
• No vigorous exercise 1 hour before bed - it raises the body temperature
• Finish eating 2-3 hours before bed - digestion competes with sleeping - hot milk is OK
• Make sure the bedroom is comfortable (temperature, light, noise)
• Set bedtimes and wake times - try and keep these regular
• Learn to relax - deal with worry and stress
• Use a sleep diary to check how many hours you are sleeping - Are you sleeping enough?
Convince children that it is important to sleep well - Reward them for complying with bedtime rules
Above are some tips for maintaining sleep hygiene to get better sleep.
Author
Dr.Manvir Bhatia
Publisher Name
Neurology and Sleep Centre
Publisher Logo
I have been having a lot of trouble sleeping lately and I am so glad that I found this article. I had no idea that turning off the TV and computer at least one hour before bed will improve your sleep. This is a huge one for me because my husband and I love to watch TV in the evenings but we will try to limit it to earlier in the evening. Also, I like that you say to have a sleep diary to record how many hours you are sleeping and how well you slept so you can show this to a neurology specialist if needed.