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    Sleep hygiene
    • 08 Dec 2023
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    Sleep hygiene

    • Updated on 08 Dec 2023
    • 1 Minute to read
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    Article summary

    SLEEP HYGIENE TIPS:

    Create a comfortable sleep environment.Not too hot, cold, noisy or bright.
    No use of devices before bedtime for 2 hours.
    Bright lights should be avoided. The blue light on electronic devices can suppress melatonin.
    The bedroom should exclusively be used for sleep and intimacy.
    Keep to regular sleep schedules.Avoid day time napping.
    Avoid going to bed too early.
    Rise at the same time each day including weekends.
    Relax before bed.Reading.
    Taking a bath.
    Mindfulness.
    Avoid ruminating in bed.Checking or watching the clock throughout the night should be avoided.
    Visual imagery in bed can help with racing thoughts.
    Limit caffeine.Avoid after midday.
    Limit nicotine.
    Minimise alcohol.The recommended alcohol intake is <14 units per week.
    Exercise.Helpful if undertaken earlier in the day but not within 4 hours of bedtime.
    CBT.Practice CBT for insomnia. Various apps are available. An example is the SLEEPIO app.
    References and Further Information:
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