1. Causes of Fatigue Slideshow Pictures
2. Take the Sleep Quiz!
3. Foods That Help or Harm Your Sleep Slideshow Pictures

Medical Author:

David Perlstein, MD, MBA, FAAP

David Perlstein, MD, MBA, FAAP

Dr. Perlstein received his Medical Degree from the University of Cincinnati and then completed his internship and residency in pediatrics at The New York Hospital, Cornell medical Center in New York City. After serving an additional year as Chief Pediatric Resident, he worked as a private practitioner and then was appointed Director of Ambulatory Pediatrics at St. Barnabas Hospital in the Bronx.

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Medical Editor:

Steven Doerr, MD

Steven Doerr, MD

Steven Doerr, MD, is a U.S. board-certified Emergency Medicine Physician. Dr. Doerr received his undergraduate degree in Spanish from the University of Colorado at Boulder. He graduated with his Medical Degree from the University Of Colorado Health Sciences Center in Denver, Colorado in 1998 and completed his residency training in Emergency Medicine from Denver Health Medical Center in Denver, Colorado in 2002, where he also served as Chief Resident.

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Sleep hygiene is considered the foundation of "good sleep"" across all ages. Poor sleep hygiene is also the major contributor to most behaviorally based sleep disorders, and symptoms such as daytime sleepiness and trouble sleeping may be a reflection of poor sleep hygiene. There are two major factors which contribute to poor sleep hygiene. The first involves lack of an adequate sleep routine and a poorly organized sleep environment. The second includes poor habits which lead to increased arousal around bedtime. Establishing practices which encourage good sleep hygiene include the following measures.

• Develop consistent and age appropriate sleep and wake schedules including limiting naps for older children.
• Establish consistent routines around bedtime such as reading a book or telling a story. It is important to limit these activities to less than 30 minutes nightly and maintain consistent patterns.
• Maintain a comfortable and calming sleep environment. Keep the bedroom temperature slightly cool and eliminate any distracting noises, such as computers, televisions, and cell phones.
• Eliminate caffeinated products, especially during the late afternoon.

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