Good Sleep Hygiene

GOOD SLEEP HYGIENE

       Do you wake up tired? Are you tossing and turning all night? Do you get up several times a night? You might need to evaluate your sleep hygiene?

1. What is sleep hygiene?

       Sleep hygiene is the controlling of all behavior and environmental factors that precede sleep and that may interfere with sleep. Good sleep hygiene is the practice of certain guidelines set forth by clinicians in an attempt to ensure more restful, effective sleep. Good sleep hygiene practices can also prevent the development of sleep problems and disorders. 

2. Why is it important to practice good sleep hygiene?

       Good sleep hygiene is important for everyone, from childhood through adulthood. A good sleep hygiene routine promotes healthy sleep and daytime alertness. 

3. How do I know if I have a poor sleep hygiene?

       Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. If you are experiencing a sleep problem, you should evaluate your sleep routine. It may take some time for the changes to have a positive effect, but stick to it and eventually you will have a better quality and quantity of sleep.

4. What is a good sleep hygiene for me?

      Here are the top 6 suggestions:

1. Get 7-9 hours of sleep per night: The quantity of sleep is important but also when you get that sleep. The most rejuvenating period of the night is between 11:00pm-2:00am. 

2. Set and stick to a fixed schedule: Your body and mind crave consistency. When you sleep at different times, it throws your body off.

3. Create a relaxing sleep environment: Your mind and body needs to relax before sleep in order to make the best use of sleep; repairing cells and resting. Listen to calming music, read a book, dim the lights, take a bath, use aroma therapy, etc.

4. Turn off all electronic devices at least 1 hour before bedtime: Studies show that electronic devices stimulate the mind and get the adrenaline going. You must slow down the mind, heart, and nerves before going to bed. 

5. Watch what you eat and drink: Eating heavy meals, sugary desserts or drinking alcohol is the most interruptive thing you can do to sleep. Your body’s digestive system needs to slow down before sleep not rev up. And alcohol my lull you to sleep initially but will cause you to wake up in the middle of the night as the alcohol wears off.

6. Exercise during the day: In order to release all the tension and energy in your body, you must burn a lot of calories through exercise. If that energy builds up, you will not be able to sleep through the night.

If after trying the above, you still have trouble sleeping through the night, please consult with Dr. Valenzuela. You might be having other health issues that need to be addressed.