Good Sleep Hygiene
- Getting more (hypersomnia) or less (insomnia) sleep than normal may be related to, and are symptoms of, depression.
- If you are experiencing hypersomnia or insomnia, do not try to "catch up" on lost sleep or take sedatives of stimulants to help. Seek consultation with a health care provider.
- Suggestions for good sleep hygiene:
- Go to bed and wake up at relatively the same time each day, even on weekends.
- Avoid taking naps during the day.
- Avoid drinking alcohol within 4-6 hours prior to bed time. Alcohol may have an immediate effect of causing drowsiness, but often there is a stimulant effect when the the alcohol has been cleared from your system.
- Avoid spicy and sugary foods within 4-6 hours of bedtime.
- Exercise regularly, but not within 2 hours of bedtime.
- Try to create a comfortable environment for sleep, including a comfortable temperature and low noise and light levels.
- Use your bed only for sleeping, not for other activities (such as studying or watching television), so that it is only associated with sleep.
- Some people find that a light snack such as warm milk or bananas may assist them in falling asleep.
- If you find that you think about daily worries when trying to fall asleep try practicing relaxation techniques such as light yoga, deep breathing, or meditation prior to bedtime.
- If you wake up in the middle of the night do not try to force yourself back to sleep. If you do not fall asleep naturally perform some quiet activity or try a light snack.
- Be aware of physical conditions and medications that may interrupt your normal sleep cycle and discuss possible solutions with a health care provider.
Sources: sleepfoundation.org, umm.edu/sleep/sleep_hyg.htm
