Poor Sleep Habits

Taking these sleep guidelines into account with your daily routine may bring you a more refreshing morning every morning.

• Wake up at the same time every morning, 7 days a week,regardless of the time you fell asleep or how well you slept throughout the night
• Follow a routine when getting ready for bed, whether at home or away, e.g., brushing teeth, washing face, taking a warm bath, slow stretching, reading a short magazine article, saying a prayer, etc
• Eat a light, nutritional snack prior to bed if you have hunger pains
• Milk and tuna fish are known to contain L-tryptophan which helps induce sleep
• Eliminating the hunger itself will allow for improved sleep as well
• Avoid alcohol and caffeine in the evening hours as they will disturb normal sleep patterns
• Exercise daily in the late afternoon or early evening to allow for deepened sleep during the night
• Remain on a daily activity schedule seven days a week, to include work, leisure and self-care
• Spend a specified time daily to deal with unresolved issues, new problems/conflicts, and to plan your next day's activities. Leaving these thoughts for bedtime will only create "mind racing",decreasing your ability to fall asleep and experience quality sleep
• Design your bedroom to be a conducive environment to sleep, e.g. reduce lighting, minimize noises and visual distraction, moderate room temperature (approx. 65 degrees Fahrenheit)
• Do not nap during the day because it most often reduces quality and quantity of sleep. Take breaks to refresh yourself instead
• Utilize your bedroom for sleeping and sexual activities only. By using it for exercising, studying, watching TV, etc., you are giving your brain the message that the room is a place for wakeful activity, even stress
• If you are unable to fall asleep after 15-20 minutes in bed, divert
  your attention to another activity in another room until you become
  sleepy
• Consistently using tobacco will interfere with sleep so it is advised to reduce its usage and/or develop a plan to quit
• Sleeping pills may not be recommended as a component of your normal routine for sleep. Occasional use may be needed with supervision of a doctor; however, reduction of use and elimination
  is often encouraged as soon as possible
• Check with your doctor
• Engage in a relaxing activity just before bedtime to help you unwind both physically and mentally.