Sleep Disorders in Women (cont.)

Self-Care at Home

Guidelines for better sleep hygiene

Sleep hygiene refers to habits and lifestyle that promote healthy sleep. Your health care provider will often recommend improved sleep hygiene.

• Try to wake up at the same time every day, regardless of the time you went to bed.

• Try to stay away from long daytime naps, but a brief regular daily nap may be helpful.



• Exercise daily but not in the hours before bedtime.



• Use the bed only for sleeping or sex.



• Do not read or watch television in bed.



• Do not use bedtime as worry time.



• Eat a balanced diet with regular mealtimes.



• Avoid heavy or spicy meals at bedtime.



• Avoid alcohol, caffeine, and nicotine before bedtime.



• Spend time right before bed relaxing and engaging is soothing activities.



• Develop a routine for getting ready for bed.



• Control the nighttime environment with comfortable temperature, noise, and light levels.



• Wear comfortable, loose-fitting clothes to bed.



• If unable to sleep within 30 minutes, get out of bed and perform a soothing activity, such as listening to soft music or reading. Avoid bright light exposure during these times.



• Get adequate exposure to bright light during the day.

Weight loss may help overweight, habitual, loud snorers. Alcohol and sedatives before bed may aggravate snoring. Also, avoid sleeping on your back. Taping a tennis ball to the back of your bedclothes may prevent you from sleeping on your back.

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