10 Tips for Good Sleep Hygiene
10 Tips for Good Sleep Hygiene
1.Create a comfortable sleep environment.
2.Go to bed and wake up at the same time every day, including weekends. Relax about 1 hour before bedtime.
3.Don’t force yourself to fall asleep.
4.You may take a daytime nap, but limit it to no more than 30 minutes and avoid napping after 3 PM.
5.Get morning sunlight exposure for about 10-15 minutes and avoid bright light in the evening.
6.Exercise regularly, preferably in the morning, and avoid exercising within 3 hours before bedtime.
7.Avoid tea, coffee, and caffeinated drinks at least 6 hours before sleep.
8.Avoid heavy meals at least 4 hours before bedtime.
9.Do not drink more than one glass of water before bed, and use the bathroom before sleeping.
10.Avoid alcohol; if consumed, do so at least 4 hours before bedtime.
source : Vibhavadi Hospital
Independent Writer
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