Dr. T. Jeetenkumar Singh
Department of Medicine,
Regional Institute of Medical Sciences,
Imphal, Manipur, India
Do’s:
1. Regular exercise (40 minutes daily) at least 3 – 4 hours before bed time
2. Take a hot bath 2 hours before bed time
3. Keep a regular time
i. for bed time
ii. wake up time
iii. do not deviate by > 1 hour
4. Increase exposure to bright light during the day
5. Restrict alcoholic beverage consumption after 7:00 pm (Alcohol can fragment sleep over the 2nd half of sleep)
6. Keep the clock free turned away
7. Review with doctor the medications that could be stimulating/sedating
8. Avoid strenuous exercise after 6 pm
9. Avoid heavy meals/spices in the evening
10. Keep the room dark, quiet, well ventilated and at comfortable temperature throughout night
11. Use bed time ritual reading before light out, it may be helpful if it is relaxing
12. Learn simple relaxing skills if wake up at night
13. Use stress management in day time
14. Set aside worries
15. Make sure mattress is not too soft or too firm and the pillow is of proper height and firmness
16. Use only bed room for sleeping
Don’t’s
1. Avoid naps except for a brief duration (30 minutes) during day (Check with doctors as some disorders can be benefited from short duration naps during day)
2. Avoid spending too much time awake in bed
3. Do not expose to bright light if you have to get up at night
4. Do not smoke after 7 pm
5. Do not eat/drink heavily 3 hours before sleep
6. Do not retire too hungry/too ful
7. Avoid unfamiliar sleep environment
8. Do not work/do other activity in bed room
9. Avoid activities that lead to prolonged arousal
GOOD SLEEP IS A SENSITIVE SIGN OF GOOD HEALTH AS MUCH AS IT IS AN IMPORTANT REQUISITE FOR A HEALTHY LIVING.
“ENJOY YOUR SLEEP”
&
WISH YOU A VERY GOOD NIGHT