Good Sleep...zzz..zzz

Here are some good habits to establish in order to promote healthy sleeping, as well as recommendations on things to avoid that may make sleeping difficult.

DO
Things to do to help you get a good night's sleep:

• Reserve your bed and bedroom for sleep. When you get in bed, turn off the lights immediately and try to go to sleep (i.e., do not read or watch TV). If you have trouble falling asleep, go to another room until you feel sleepy enough to try again. Occupy yourself with some non-exciting activity in the meantime. Get your body into the habit of sleeping when you go to bed rather than being engaged in some activity (i.e., thinking, reading) that competes with sleep.
• Prepare your sleeping environment to produce maximum comfort and minimum distraction. Pay attention to light, noise, temperature, mattress, pillow, bedclothes and sleeping garments.
• Establish and keep a regular bedtime and arising time. Do not change your schedule on weekends. At the very least, maintain a regular arising time, even if you have had trouble sleeping the night before. In time, it should become easier to fall asleep at a regular time.
• Attempt to systematically determine what your optimal sleep amount is, and then work toward obtaining that amount of sleep each night. Sleeping too much may aggravate your sleep problem the next night. It is better in the long run to sleep a bit too little than to sleep too much.
• Exercise regularly and in moderate amounts early in the day.
• Investigate whether a cup of warm milk before bed helps you sleep better.
• Look for and practice any other activities that will help your body develop a regular and normal sleep schedule.

DON'T
Things to avoid before going to sleep:

• Avoid reading, watching TV, etc., in your bed or bedroom.
• Avoid sleeping environments that are distracting or uncomfortable.
• Avoid irregular bedtimes and arising times and variations in amount of sleep.
• Avoid taking naps during the day or evening.
• Avoid exercise in the late afternoon or evening.
• Avoid exciting or stimulating activities in the evening.
• Avoid drinking caffeinated beverages in the late afternoon or evening.
• Avoid eating heavy or spicy food, especially in the evening.
• Avoid late meals and large quantities of liquids, in the evenings.
• Avoid going to bed hungry.
• Avoid overuse of alcohol.
• Avoid any other activities that seem to aggravate your sleep problem.

Article from
www.sfh-tulsa.com/services/sleeplab/goodsleep.asp