What is sleep hygiene? * Sleep practices that help you maintain your health. * These practices can help you get to sleep easier and feel more rested. Sleep deprivation can cause the following: * Shortened life spans * Increased risk of heart disease * Irritability, depression * Increased risk of automobile crashes * Decreased work performance and memory lapses * Marital, social and employment issues * Difficulty hearing
Basics of good sleep hygiene: * Protect your need for sleep by ensuring you have 7.5 to 8 hours set aside for sleep every day. * Keep regular sleep hours by going to bed at the same time every night and getting up at the same time every morning. * Avoid vigorous exercise before sleep. * Avoid late afternoon or evening naps * Avoid eating large meals before bed * Avoid caffeine before bed * Take a warm bath befor ebed if you have a particularly difficult time getting to sleep * Listen to soothing music * Use your bed only for sleeping - do not read, watch TV or study in bed. Learn to associate your bed with relaxation. * Ensure a dark, quiet, cool environment * Avoid oversleeping or lying in bed for prolonged periods of time after your sleep is completed. If you can't sleep: * Try not to care whether you fall asleep or not - sometimes worrying about falling asleep is enough to keep you awake. * Do something relaxing to distract yourself from your inability to sleep. * Eat a light snack
Are you concerned about your sleep? Call our Sleep Center at (920) 926-5020 to schedule an appointment.