Our Physicians       Contact Us   
Sleep Statistics
Sleep Hygiene
Sleep Self-Tests
Types of Sleep Tests
 Home Page
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

2323 Oak Park Lane, Suite 200-201 • Santa Barbara, CA 93105 • Ph:(805) 682-1738 • Fx: (805) 682-1936
© 2024 SleepMedSite - SleepMed of Santa Barbara. All rights reserved.
HIPPA Privacy | Web Site Privacy | Legal Notice | Contact Us