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Insomnia - "Sleep Hygiene"
The following recommendations can help promote restful sleep
- Sleep only as long as needed to feel refreshed during the entire wake period (usually 7 to 9 hours/night for adults)
- Keep a regular sleep/wake schedule, do not vary more than an hour; also do not vary on weekends
- Do not drink caffeine after noon, or at least 6 hours before bedtime; minimize daytime use
- Do not smoke, especially close to bedtime or if you awaken during the night
- Avoid alcohol and heavy meals in the late evening before sleep
- Exercise regularly but avoid vigorous exercise within 3 to 4 hours of bedtime
- Minimize noise, light, and excessively hot and cold temperatures where you sleep. Ideally, keep bedroom at 64 degrees
- Avoid television, computer use, and reading in bed, especially if you awaken in the middle of the night
- Have regular “decompression time” at least a half hour to an hour before bedtime to relax and “prepare for sleep”; consider:
- Taking a hot bath before retiring
- Drinking hot Sleepytime tea, Chamomile, or other herbal teas
- Avoid upsetting or worrisome thoughts while going to sleep; concentrate on a pleasant, relaxing activity. Create a “movie in your mind,” with yourself participating in an activity such as playing your favorite golf course