NORTHERN RESPIRATORY SPECIALIST P.C
Sleep Hygiene
Tips to improve your sleep quality.
The following may help in improving your sleep quality.
Avoid Coffee, Tea, Tobacco and Alcohol: Excessive consumption of tea and coffee during the day (to stay alert) may disrupt nighttime sleep. Please remember that many cola drinks also contain caffeine. Alcohol at bedtime may actually disrupt rather than help sleep.
Exercise: Do not exercise for least 2 hours prior to sleeping.
Regular Sleep Schedule: Develop a regular bedtime and wake up time. Consistency promotes a good nights sleep.
If you don’t fall sleep: Don’t toss and turn in bed. Do some other activity out of bed until you feel sleepy. Tossing and turning actually creates frustration, anxiety and interferes with sleep.
Reduce time spent in bed : Lie in bed only to sleep.
The bedroom should be designated for sleeping , not for watching TV, reading or stressful activities. Make your bedroom a haven that you can escape to for a restful night’s sleep.
Avoid emotion laden arguments or discussions before going to sleep.