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Better Sleep Habits Tips

*Courtesy to Dr. Josh Klapow UAB Psychologist

 

 

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Good Sleep Habits

Good habit is important for a good night sleep. The following are simple actions that may improve your quality of sleep:

  • Go to bed and get up at the same time everyday.

  • Avoid working in the bed. Example: Try not to surf Internet or watch TV in the bed. It may be too stimulating to the brain and it will take longer time to fall asleep. Also it is harder to relax and to think of the bed as a place to sleep.

  • Do not take naps. It will throw your sleep cycle off. However, if you feel that you must take a nap, be sure to sleep for less than 60 minutes, early in the day.

  • Avoid bedtime snacks especially grains and sugars. Such foods raise blood sugar and inhibit sleep.

  • Sleep in a dim or complete darkness room. Light in the room can disrupt the circadian rhythm and pineal gland's production of sleep aid melatonin and seratonin.

  • Avoid as many drugs as possible. Some medications, both prescription and on-the-shelf may have effects on sleep.

  • Avoid caffeine.

  • Avoid alcohol. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns. Alcohol will keep you away from quality sleep.

  • Take a hot bath. When body temperature fall, it facilitates sleep.
  • Start a sleep routine. Ten to fifteen minutes before sleep, lie down listen to relaxing music or read something soothing for sleep.

 

Better Sleep Environment

  • Play some soft relaxing music all night long. This is to create a calm and relaxing environment.
  • Paint the wall of your bedroom with colour that has soft hues and exudes tranquility. You are more likely to fall asleep when you are in a peaceful and comfortable environment.
  • Make your bed a place mainly for sleeping. Do not work on your bed. Let your body recognize that this is a place for rest or intimacy.
  • Make sure you keep your bedroom quiet. You could use a "white noise" machine to help block outside noises.
  • Turn off anything that gives off light in your bedroom before sleeping. Sleep in complete darkness. You will fall back to sleep faster even if you wake up during the night.
  
   
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