Sleep Disorder Treatments

Sleep Hygiene

Good restful sleep starts with good sleep hygiene. Sleep hygiene refers to sleep habits and conditions which promote sleep. Sleep hygiene should be your first line attack against insomnia or other types of sleep disorders. This is used in conjunction with stimulus control and cognitive behaviour restructuring. Review your sleeping habits and make positive changes in your routine and environmental changes to improve sleep.

Here are some good sleep hygiene practices:

• Established a regular time for going to sleep and getting up in the morning. Once you have established the routine, stick to it regardless on weekends and during vacations.
• Associate the bed with sleep and sex only. Do not make it a habit to read, watch television or work on the bed. Excessive time in bed can fragment sleep.
• Avoid naps, especially in the evening.
• Exercise before dinner. A low point in energy occurs a few hours after exercise; sleep will then come more easily. Exercising close to bedtime, however, may increase alertness.
• Take a warm bath about an hour to two hours before bedtime. This will alter the body's core temperature rhythm and helps people to fall asleep easily. However, taking a bath just before bedtime will increase alertness.
• Keep to relaxing and calming activities an hour before bedtime. Reading, meditating and taking a leisurely walk are appropriate.
• Keep the bedroom comfortable, quiet, cool and well ventilated.
• Do not look at the clock. Do not get obsessed with time, it will only make going to sleep more difficult.
• Eat light meals and schedule dinner 4 to 5 hours before bedtime. A light snack before bedtime can help sleep or large meal do not.
• Make it a point to spend at least half an hour in the sun each day. The best time is early in the morning. Wear protective clothing and sunscreen if necessary.
• Avoid fluids before bedtime as the need to urinate will disrupt your sleep.
• Avoid caffeine or other stimulants before bedtime. The rule of the thumb is not to consume anything which might affect your sleep 6 hours before your bed time.
• Don't drink alcohol before your bedtime.
• If you still awake after 15-20 minutes, go to another room, spend some time to read or do some quiet activity in dim light until you feel sleepy. Avoid bright lights or watching television.
• Give yourself a quiet time right before bed. One or two hours before you retire, take a few moments to spend quietly relaxing and meditating.
• If distracted by a sleeping bed partner, moving to the couch or a spare bed for a couple of nights might be helpful.

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