16 Healthy Sleep Tips from our Sleep Apnea Experts

Posted Mar 4, 2011 by Kristen P. in Tips & Tricks

Setting and following a sleep routine can be a difficult task in today’s busy world, but the importance of healthy sleep habits is paramount for having a healthy and happy life. Read the 16 following tips for healthy sleeping habits to sleep better and feel your best each day.

  1. Don’t go to bed unless you are sleepy. Relax and ensure you are actually ready for bed before retiring each night.
  2. If you are not asleep after 20 minutes, then get out of the bed. Find something to occupy your time and when you begin to feel sleepy again, return to bed.
  3. Begin rituals that help you relax each night before bed. Routines can help our bodies trigger feelings of sleepiness and readiness for bed.
  4. Get up at the same time every morning.
  5. Get a full night’s sleep on a regular basis. The amount of sleep each individual needs to feel well-rested can vary, but make sure you are getting enough sleep each night to feel well-rested and alert in the morning.
  6. Avoid taking naps if you can. If you feel you must take a nap, make sure it is under one hour and happens prior to the late afternoon/evening hours.
  7. Keep a regular schedule.
  8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
  9. Do not have any caffeine after lunch.
  10. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
  11. Do not have a cigarette or any other source of nicotine before bedtime.
  12. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
  13. Avoid any tough exercise within six hours of your bedtime. Exercise is best done in the earlier hours of the day.
  14. Avoid sleeping pills, or use them cautiously.
  15. Try to get rid of or deal with things that make you worry.
  16. Make your bedroom quiet, dark, and a little bit cool. Dark, cool, and quiet places are extremely conducive to uninterrupted sleep.


Comments (1) -

5/23/2011 11:19:48 PM #

Adding to that list:

*try drinking Chamomile or Hops tea an hour and a half before bedtime.
*keep a journal and write down all the things that are pre-occupying your mind before you enter the bedroom
*instead of sleeping pills, try melatonin or valerian root
*try taking a warm bath an hour or more before bedtime
*since your extremities heat up during the course of sleep, try wearing socks to bed.
*regulate the temperature of your bedroom - cooler is better than warmer

Source: http://instantlyfallasleep.com

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