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.
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.
Carmel Armon, MD, MHS, MSc
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