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Steven B. Ronsen updated their profile
Sep 15, 2018

Can't Sleep? Follow our "Sleep Hygiene Guidelines."

Many people find that when they're stressed, they can't sleep, or sleeping is more difficult. There are many reasons for this (read about stress and its role in sleep problems), and there are many solutions as well.
All of us experience difficulty sleeping occasionally. When the problem persists it becomes difficult and frustrating. We need to pay extra attention and take measures to help ourselves.

In the absence of a specific medical sleep disorder, good sleep depends on practicing good sleep hygiene. There are few things in life more frustrating than lying in bed trying to sleep. Good sleep can be achieved by most of us, if having problems, following the tips of good sleep hygiene becomes much more important. These are just guidelines to help your sleep. Each of us has specific issues in our lives, which may come in to play a role in our sleep patterns.


Sleep Hygiene Guidelines.


Good “hygiene” is anything that helps you to have a healthy life. The idea behind sleep hygiene is the same as dental hygiene or personal hygiene. Sleep hygiene keeps your mind and body rested, strong and healthy.
• Don’t go to bed unless you are sleepy.
• Practice rituals that help you relax each night before bed.
• Get a full night’s sleep on a regular basis.
• Keep a regular schedule.
• Avoid taking naps if you can within 6 hours of your bedtime.
• Avoid any exercise within 6 hours of your bedtime.
• Avoid sleeping pills, or use them cautiously.
• Try to get rid of the things that make you worry.
• Make your bedroom quiet, dark, and a little bit cool.
• The bed is for sleep and sex only.
• Do not read, write, eat, watch TV, talk on the phone, or play
cards in bed.
• Do not have any caffeine after lunch.
• Do not have any alcohol within six hours of your bedtime.
• Do not have a cigarette or any other source of nicotine before bedtime.
• Do not go to bed hungry, but don’t eat a big meal near bedtime either.

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Comment by Bill BIstak on May 16, 2012 at 1:50pm

when it comes to exercise, low repetition, high intensity heavy lifting (compound exercises like bench press, dips, chin-ups, deadlifting, squatting, etc) seems to trip up "natural" fatigue and a "cycle" of sleep to the human body...people I know do this and have the same thing happen and they sleep very very well...it's endurance exercise, i.e. more than 20 min continuous exercise, that  wakes us up...

Comment by Apappy on March 2, 2011 at 5:11am
I have some trouble with a couple of these. I normally try to read myself sleepy after I go to bed, and lately I have been doing a couple of Yoga exercises (not strenuous) recommended for insomnia. No caffeine after lunch is new (I thought after ca. 4 pm was enough), so I'll try to do that. Of course getting rid of worry is the big one -- how to turn off your brain! Also, don't go to bed if not sleepy is logical, but in practice hard to follow, particularly in combination with a regular routine.
Comment by Raymond Stone on November 28, 2010 at 7:10am
Thanks for the list,I see a few things here i can improve on such as naps and exercise never new the 6hr rule.

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