Patient Resources & Education - Sleep

Sleep Diary

https://pa-foundation.org/wp-content/uploads/NSF-Sleep-Diary.pdf

Sleep Hygiene

THE DO’S AND DON’TS OF A GOOD NIGHTS SLEEP

1. Keep a regular schedule. Go to sleep and wake up roughly at the same time each day, even on the weekends.

2. Exercise regularly, in the morning or afternoon. Don’t exercise in late evening.

3. Have a comfortable bed in a quiet, dark room. Don’t have your bedroom too hot or too cold.

4. If hungry before bed, eat a light snack or have a glass of milk. Don’t eat a heavy meal before retiring.

5. Schedule a relaxing period before retiring.

6. Keep the bedroom just for sleeping, sickness and sex (3-S’s), not as an all-purpose activity area.

7. Don’t use alcoholic beverages or recreational drugs as sedatives.

8. Don’t try too hard to fall asleep. Get out of bed and return to bed only when you feel sleepy. (30 min rule – if not asleep in 30 minutes, get out of bed)

9. Don’t nap during the day.

10. Don’t smoke or drink caffeinated beverages or foods for several hours before bedtime.

11. Use an alarm clock to wake you at your regular time, but position it away from you so you don’t “clock watch” which can cause unnecessary tension.

12. If worrying keeps you awake, set aside a fifteen minute “worry” period to occur at the same time, perhaps after dinner, and in the same place every day. Writing down a “problem” list may help to relieve stress associated with worrying about forgetting certain things.

You may choose to focus on two or three of the above recommendations at a time, and re-evaluate your sleep habits every few weeks. And remember, a consistent sleep schedule works best.