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SLEEP DISORDERS CENTER
Good Sleep Habits
These guidelines can be used for all types of sleep
disorders. They will help most people, including those with obstructive
sleep apnea syndrome, sleep better:
- Get up about the same time every day.
- Go to bed only when sleepy.
- Establish relaxing presleep rituals, such as a warm
bath, light bedtime snack, or 10 minutes of reading.
- Exercise regularly. Consult a healthcare provider
before beginning an exercise program. Vigorous exercise should be
confined to the early part of the day (at least six hours before bedtime),
and mild exercise – such as simple stretching or walking – should take
place at least four hours before bedtime.
- Maintain a regular schedule. Our inner clocks run
most efficiently when eating meals, taking medications, performing chores
and other activities are done at regular times.
- Avoid caffeine within six hours of bedtime. Even a
small dose of alcohol can have a potent effect when you are tired. Avoid
smoking close to bedtime.
- If you nap, try to do so for less than one hour and
at the same time every day. Midafternoon is best for most people.
- If sleeping pills are prescribed, they should be
used conservatively. Most doctors avoid prescribing sleeping pills for
periods longer than three weeks. Never combine sleeping pills and
alcohol.
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