Healthy Sleep: Suffering from insomnia? (Part 1 of 2)

by Dr. Sharleen Hawco ND December 16, 2008

Here are some Healthy Sleep Hygiene tips:

Timing

• Go to bed and get up at the same time everyday, have a routine every night

• Start to wind down an hour before bed

Atmosphere

• Keep your bedroom peaceful, quiet, and comfortable

• Keep the room completely dark with good blinds/drapes and no lights

• The bedroom is for sleeping, remove all other distracting items like the t.v., computer, and exercise equipment

• Use your bed for sleeping, not for stressful activities like paying bills

• Alarm clocks and other electronic devices should be 6 feet away from you

• Hide your clock, the light will disturb your biological clock and having the time face you may be stressful

Before Bed

• Have a bedtime ritual: sip tea, listen to soft music, write in a journal, meditate, or do deep breathing. These things will help signal to your body it’s time for sleep

• Avoid eating 2 hours before bed, a big meal can disturb your sleep

• Limit caffeine before bed, it is stimulating

• Limit alcohol before bed, it can be a sedative but disturbs sleeping patterns

• Limit too much liquid, which will cause you to get up to urinate during the night

• Avoid exercising too close to bedtime, exercise stimulates the body and may prevent you from falling asleep

Dr. Sharleen Hawco ND
Dr. Sharleen Hawco ND


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