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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. Go to bed and wake up at the same time daily.
  • Do not force yourself to sleep.
  • Do not drink caffeinated beverages or other stimulants 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.
  • Avoid watching television in bed and for 30 minutes before bed.
  • Do not go to bed hungry, but avoid foods that may cause reflux.
  • Resolve stress and anxiety before going to bed.
  • Exercise regularly, but not 4-5 hours prior to bed time.
Return to Insomnia (Symptoms, Causes, Remedies, and Cures)

See what others are saying

Comment from: ana maria, 75 or over Female (Patient) Published: July 28

I am taking American ginseng to help my immune system. As a result I experience loss of sleep as a side effect. I just take a warm glassful of milk, before going to bed.

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