How to Practice Good Sleep Hygiene
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- Get regular sleep - Establish and keep a routine; Go to bed and get up at more or less the same time each day, even on the weekends or your day off.
- Avoid consuming caffeine, alcohol, and nicotine - These act as stimulants and interfere with falling asleep.
- Avoid naps during the day - If you do need a nap, try to keep it less than an hour and before 3pm.
- Have an electronics curfew - Do not use electronics 60 minutes prior to bed. If this is too much, try starting with 30 minutes or 10 minutes prior to bed.
- Create the right space - Make your bed and bedroom quiet and comfortable for sleeping; create a quiet and dark place.
- Keep the bed for sleeping - Do not use your bed for anything other than sleeping and sex.
- Develop bedtime rituals - Try relaxing stretches or breathing exercises 15 minutes before bed; Try showering, brushing teeth, or putting on lotion.
- Get up and try again - If it’s been 30 minutes or more, try getting out of bed and doing something that calms and relaxes you until you feel sleepy again.
- Avoid watching the clock - Checking the clock during the night can wake you up and reinforce negative thoughts about not being able to sleep.
- Avoid catastrophic thinking - If you do not get the recommended amount of sleep, do not stress over it. Keep trying new things to help you get to bed earlier.
Source: “Stanford CAPS Workshop: Better Sleep - Sleep Hygiene Tips”