Creating Healthy Sleep Habits

Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness.

Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.

The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. When people struggle with insomnia, sleep hygiene is an important part of cognitive behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT for insomnia can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.

If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits. Talk to your medical provider if your sleep problem persists. You also can seek help from the sleep team at an AASM accredited sleep center.

Quick Sleep Tips

Follow these tips to establish healthy sleep habits:

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine in the afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.

This article was taken from the American Academy of Sleep Medicine. Access the original article here.

Take the Quiz!

1) Which of the following is true about Cognitive Behavioral Therapy?

CBT is the only cure for insomnia.
CBT can help address the thoughts and behaviors that prevent someone from getting proper sleep.
Sleep hygeine is a separate entity from CBT.
CBT cannot be used for purposes other than curing insomnia.

2) Which of the following is NOT a tip to establish healthy sleep habits?

Keep a consistent sleep schedule.
Avoid consuming caffeine in the afternoon or evening.
Eat a large meal before bedtime.
Establish a relaxing bedtime routine.

3) From the information above, what can you infer about healthy sleep habits?

Getting a good night's rest is not important.
Going to bed when you aren't sleepy is healthy.
Using your phone before bed is a healthy way to wind down.
Small changes in your routine can improve your ability to fall asleep.

4) What type of liquid is good to consume before bed for healthy sleep?

Tequila
Diet coke
A lot of water
Consuming too much of any liquid near bedtime is bad for healthy sleep.

5) If you are unable to fall asleep after 20 minutes, what should you do?

Get out of bed and complete a quiet activity with minimal light exposure.
Check your phone for new notifications.
Start watching television to pass the time.
Eat a large meal.

6) When should one set their bedtime to get healthy sleep?

A different time every night where one can get at least 7-8 hours of sleep.
A different time every night where one can get 9+ hours of sleep.
A similar time every night where one can get at least 7-8 hours of sleep.
A similar time every night where one can get 9+ hours of sleep.



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