Sleep Hygiene

Good sleepers are likely to have developed certain lifestyle and dietary habits that promote sound sleep.  These habits and behaviors are known as sleep hygiene.  Sleep hygiene can have a positive effect on sleep prior to, during and after the time you spend in bed.

Diet and Sleep
An individual’s diet can have a great impact on his sleep.  Heavy and frequent use of caffeine, nicotine and alcohol throughout the day will have a negative impact on one’s sleep during the night.  Also, eating substantial meals shortly before bedtime can interfere with your ability to fall asleep and stay asleep.  However, a light snack, such as milk or other non-fat dairy products consumed with carbohydrates, at bedtime can promote sleep.
Caffeine stimulates the brain and interferes with sleep.  Although moderate daytime use of caffeine usually does not interfere with sleep, heavy or repeated use during the day could lead to withdrawal symptoms and to sleep problems at night. 
Nicotine is another stimulating drug that interferes with sleep, and nicotine withdrawal can also disrupt sleep throughout the night.
Alcohol slows down the brain’s activity and may help induce sleep at first but is likely to disrupt sleep later in the night.  Drinking alcohol before bed may cause you to have nightmares and many awakenings during the night, and to suffer early morning headaches. 


Other Factors that Affect Sleep
Among other factors that affect sleep are the environment, exercise, stress, and a consistent bed time. 
The environment they sleep in may greatly affect some people.  A comfortable bed, in a dark, quiet room is the best setting for a good night's rest.  Make sure you have a good mattress and pillow. Don’t have a visible bedroom clock because “clock watching” will only help intensify the misery of insomnia.  Knowing what time it is and how much time you may have already lost or how much time you still have to sleep in the morning, will only disrupt your sleep.  Being comfortable in your sleeping environment may help improve the quality and duration of your sleep.
Regular exercise helps people sleep better.  For maximum benefit, exercise at least three hours before going to bed, especially if you know that you become more alert with exercise.  
Stress from common life situations often contributes to sleep issues.  Don’t make bedtime the time to solve your problems. Relaxing activities around bed time can help relieve tension and stress and contribute to a better night’s sleep.  Music can soothe your mind and body to the point that it’s now being used as a therapeutic tool.

Practices Conducive to Good Sleep

• Try to go to bed only when you are drowsy
• Don’t lie in bed awake. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere.  Do not permit yourself to fall asleep outside the bedroom.  Return to bed when -- and only when -- you are sleepy.  Repeat this process as often as necessary throughout the night.
• Go to bed at the same time every night and get up at the same time every morning. Set and maintain a sleep schedule, even on days off work and on weekends.
• Use your bedroom only for sleep and sex, and in case you are sick. Keep the TV set, laptop, cell phone, food, etc. out of the bedroom.
• Avoid napping during the daytime.  If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than 1 hour, and no later than 3 p.m.
• Develop a relaxing routine before bed. This may include a warm bath, light stretching, listening to soothing music, reading or other relaxing activities.
• Try not to drink fluids a few hours before bedtime as a full bladder can interfere with sleep.
• Avoid caffeine within four to six hours of bedtime.
• Avoid the use of nicotine close to bedtime or during the night.
• Do not drink alcoholic beverages within four to six hours of bedtime.
• While a light snack before bedtime can help promote sound sleep, avoid large meals.
• Avoid strenuous exercise within six hours of bedtime.
• Minimize light, noise and extreme temperatures in the bedroom, as they may disrupt sleep or prevent you from falling asleep.