Sleep Hygiene - Recommendations

Recommendations

Recommendations to improve sleep quality include:

• Allowing enough time for sleep. Most people need 7-9 hours of sleep each day.
• Avoiding heavy meals and alcohol before sleep and reducing intake of caffeine and other stimulants several hours before bedtime.
• Arranging a sleep environment that is very dark, comfortable, quiet, and cool to facilitate falling asleep quickly and staying asleep.
• Avoiding TV beds and other media-furniture.
• Following an exercise routine (but not within 3 hours before bedtime), as daily physical activity improves sleep, helps with stress management, and promotes general health.
• Seeking assistance from healthcare providers for continuing difficulties with sleep, since specific sleep disorders may require particular treatments.

Also, some medications cause drowsiness, and in such cases it may be beneficial to use a non-sedating alternative.