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Sleep Hygiene


Steps to Practicing Good Sleep Hygiene

Get 8 hours of sleep every night
   
Set and maintain a regular bedtime, seven nights a week
   
Exercise at least 3 to 5 hours before bedtime, preferably mornings
   
Eat dinner at least 3 hours before bedtime
   
Avoid consuming alcohol or caffeine at least 3 hours before bedtime
   
Avoid any activity that gets you wound up before bedtime
   
Enjoy a relaxing bedtime routine during the hour before bedtime
(i.e. a warm bath, reading, listening to mellow music, meditation, etc.)
   
Make sure your bedroom is dark
   
Make sure the temperature setting is right for you
   
Eliminate any noise distractions or use a white noise machine to block distractions
   
Make sure your mattress and bedding is comfortable to suit your needs
   
During stressful periods, keep paper and pen at bedside and make a to-do list for the next day
(this gets your thoughts on paper, so that your sub-conscious can shut down for the night)

For more information on "The Healthy Habits of Good Sleep," go to AASM's Sleep Education Website at: www.sleepeducation.com/Hygiene.aspx

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