Causes:
- Psychological: Tendency to insomnia, persistent stress, learned insomnia
- Lyfestyle: Stimulants (caffeine, nicotine, certain medications), alcohol, shift work, lack of exercise, sleeping pills
- Environmental Factors: Noise, light
- Physical Illness/Psychiatric Illness: Depression, sleep apnea, restless leg syndrome, gastroesophageal reflux (heartburn)
Tips For Good Sleep Hygiene:
- Don’t go to bed unless you are sleepy
- If you are not asleep after 20 minutes, then get out of bed
- Begin rituals that help you relax each night before bed
- Get up at the same time every morning
- Get a full night’s sleep on a regular basis
- Avoid taking naps if you can
- Keep a regular schedule
- Use you bed only for sleep and sex
- Do not have any caffeine after lunch
- Do not have any alcohol within 6 hours of your bedtime
- Do not have any nicotine before bedtime
- Do not go to bed hungry, but no large meal before bedtime either
- Avoid any strenuous exercise within 6 hours of your bedtime
- Avoid chronic use of sleeping pills
- Take time during the day to deal with stressors
- Make your bedroom quiet, dark, and a little bit cool
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