Insomnia - Sleep Hygiene

Describe the types of sleep hygiene you practice to treat insomnia. What works for you?

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What is sleep hygiene?

Sleep hygiene is one of the components of non-medical treatments for insomnia and includes simple steps that may improve initiation and maintenance of sleep. Sleep hygiene consists of the following strategies:

  • Sleep as much as possible to feel rested, then get out of bed (do not over-sleep).
  • Maintain a regular sleep schedule.
  • Do not force yourself to sleep.
  • Do not drink caffeinated beverages in the afternoon or evening.
  • Do not drink alcohol prior to going to bed.
  • Do not smoke, especially in the evening.
  • Adjust the bedroom environment to induce sleep.
  • Do not go to bed hungry.
  • Resolve stress and anxiety before going to bed.
  • Exercise regularly, but not 4-5 hours prior to bed time.
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