Sometimes not getting the proper rest can be caused not by an underlying sleep disorder, but by poor sleep habits. Try the following to set yourself up for the best possible sleep habits and environment.
- Sleep only when sleepy.
- If you can’t fall asleep within 20 minutes, get up, leave your bedroom and do something.
- Don’t take naps.
- Get up and go to bed at the same time everyday, even on weekends.
- If working different shifts, try the following suggestions:
- Aim for one block of seven to eight hours of uninterrupted sleep.
- Unplug the telephone.
- Use some kind of “white noise” such as a fan to block other sounds.
- Make sure the room is absolutely dark. Light can prevent a person from reaching the deepest stages of sleep.
- Try to maintain a schedule of three meals a day on any shift.
- Refrain from exercise at least 4 hours before bedtime.
- Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bedtime.
- Take a hot bath 90 minutes before bedtime.
- Make sure your bed and bedroom are quiet and comfortable.
- Avoid eating too much or too little.
Click here to learn more about sleep disorders and their treartment.