Sleep Hygiene

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5月20日

Wednesday, May 21, 2008

Kitty Kat Sleep Hygiene
Current mood: accomplished
Category: Life

Rockygirlcat's Guidelines for Good Sleep Hygiene

Avoid consumption of caffeine after 5:00 p.m.

Use your bed only for sleeping, so it is not associated with other activities like reading or watching TV.

Keep a regular sleep schedule. Go to sleep and wake up at the same time each day.

Perform vigorous exercise prior to 6:00 pm if this interferes with your ability to fall asleep at night.

Resist napping if it interferes with your ability to fall asleep at night.

Consume fluids prior to 7:00 pm if using the bathroom at night interferes with your ability to fall back asleep.

Avoid engaging in exciting activities or reading materials close to bed time if they interfere with your ability to fall asleep.

Take a warm shower before going to bed. This can help you to fall asleep. A dropping body temperature is associated with falling asleep more easily.

Drink a warm glass of milk before bed. This can help you to fall asleep.

Keep a pen and paper next to your bed. If you are worried about forgetting a task, write it down. This will decrease worrying about things you need to do the next day.

If you are unable to sleep, or are having any sleep disturbance for more than 3 days, consult your health professional for assistance. Especially if the sleep disturbance is accompanied by racing thoughts, excessive verbal activities and/or pressure of speech, irritability or emotional lability.

Rockygirlcat uses her support network to cope with stress and problematic sleep disturbances. It is important to know your red flag symptoms and have a game plan to minimize the negative impact they have on your overall functioning.

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