Insomnia and Sleep Hygiene

‘Sleep hygiene is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties. Talk to your health professional about what is right for you, but it is recommended that good sleep hygiene is an important part of treating insomnia, either with other strategies such as medication or cognitive therapy or alone.

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. The term sleep hygiene refers to a series of healthy sleep habits and behaviors that can improve your ability to fall asleep and stay asleep. These habits are a cornerstone of cognitive behavioral therapy, which is the most effective long-term treatment for people with chronic insomnia. CBT can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.

Below are some of the most widely researched and approved methods to help improve your sleep hygiene:

1. Establish a regular sleep schedule:

A. Go to bed at same time each night

B. Get up at same time each day

C. Avoid "sleeping-in" on Sunday morning

2. Cut down time in bed (if not asleep, get up)

A. Avoid trying to force yourself to sleep

B. Use your bed only for sleep and sex

C. Do not read or watch Television in bed

3. Make the bedroom comfortable

A. Keep Temperature in your bedroom comfortable

B. Keep bedroom quiet when sleeping

C. Consider ear plugs (silicon)

D. Keep bedroom dark enough

E. Use dark blinds or wear an eye mask if needed

4. Relax at bedtime

A. Try relaxation techniques

B. Relax each muscle group individually

1. Begin with your feet

2. Work toward your head

C. Deal with your worries before bedtime

1. Set aside a worry time for 30 minutes earlier

D. Listen to relaxation tapes

1. Classical Music or Nature sounds

E. Imagine a tranquil scene (e.g. waterfall or beach)

F. Back Massage

1. Gentle 5-minute back rub prior to bedtime

5. Perform measures to make you tired at bedtime

A. Get regular Exercise each day (6 hours before bed is ideal) because Regular Exercise improves sleep

1. Effect may be delayed 2 months (takes a while to notice the benefits)

2. Tai Chi improved sleep in older adults

B. Take medications only as directed

C. Eat a light bedtime snack or warm drink

1. Warm milk

2. Warm herbal tea (non-caffeinated)

6. Things to avoid

A. Do not Exercise within 90 minutes of bedtime

B. No overstimulating activities just before bed

1. No competitive games before bedtime

2. No exciting Television programs before bedtime

C. Avoid Caffeine after lunchtime (Caffeine half-life exceeds 4 hours)

1. Avoid chocolate

2. Avoid coffee, tea, or soda

D. Do not eat a heavy meal within 2 hours of bedtime

E. Avoid excessive fluids immediately before bedtime.

F. Do not use Alcohol to induce sleep (worsens Insomnia)

G. Do not take someone else's sleeping pills

H. Do not look at the clock when awakening

I. Do not turn on light when getting up to use bathroom