Good sleep hygiene handout pdf

    • What are some tips for improving sleep hygiene?

      Here are some tips for improving your sleep hygiene through diet and exercise: Don’t eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening. Avoid caffeine: Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day.

    • What are the benefits of good sleep hygiene?

      Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. Your behaviors during the day — not just before you go to bed — can affect how well you sleep.

    • How can I create a sleep-friendly environment?

      Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

    • [PDF File]Sleep Hygiene - University of Arizona

      https://info.5y1.org/good-sleep-hygiene-handout-pdf_1_c47073.html

      Practice relaxation techniques before bedtime. Deep breathing and visualization of a soothing scene. Take a warm shower or bath about 90 minutes before bed. A hot bath will raise your body temperature, and it is the drop in body temperature that may leave you feeling sleepy. Listen to soothing music. Drink a cup of non-caffeinated tea.

    • [PDF File]Sleep Hygiene Dos and Don'ts - Lifespan

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      problems. Paying attention to sleep hygiene is the most important thing you can do to resume a good sleep pattern. Do: 1. Go to bed at the same time each day. 2. Get up from bed at the same time each day. 3. Get regular exercise each day, preferably in the morning. There is a good evidence that regular exercise improves restful sleep. 4.

    • [PDF File]Healthy Sleep In Adults - American Thoracic Society

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      What can I do to get better sleep? Following these sleep hygiene tips can help improve your sleep quality. Good sleep hygiene includes the following: Get enough sleep. Allow yourself enough time to sleep (at least 7-9 consecutive hours). Have a sleep schedule. Go to bed and wake up the same time every day (regardless if it is the weekend or a

    • [PDF File]SHF-Good Sleep Habits-1111 - The Sleep Health Foundation

      https://info.5y1.org/good-sleep-hygiene-handout-pdf_1_fca221.html

      What are good sleep habits? Good sleep habits are often referred to as good sleephygeine. There are many things that can be done toimprove sleep. While most of these are common sense,life is very busy and we often don’t think about them.Here, we will give you some guidelines for what youshould and should not do for a good night’s sleep.

    • [PDF File]GOOD SLEEP HABITS - The Sleep Health Foundation

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      Avoid going to bed on a full or empty stomach. If you are not asleep after 20 minutes in bed, go to another room until you feel tired again. Many poor sleepers spend too long in bed. Keep distracting things out of the bedroom. Get some sunlight during the day. Most adults of all ages need 7-8 hours of sleep a day.

    • [PDF File]Sleep Hygiene Checklist REVISED C - Harvard University

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      Remove naps. While naps can help after sleep deprivation, regular naps may deter nighttime sleep. Sleeping continuously at night is best, so skip the nap and sleep longer that night. If you really feel the need to nap, do it before 3pm and keep it under an hour. Keep fixed bedtime and wake-up time.

    • [PDF File]sleep hygiene - Veterans Affairs

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      It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. These substances act as stimulants and interfere with the ability to fall asleep Avoid alcohol. It is also best to avoid alcohol for at least 4-6 hours before going to bed.

    • [PDF File]Sleep and Older Adults - Publication Ordering System and ...

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      a good night’s sleep. Sleep disorders become more common with age, including . insomnia (trouble falling or staying asleep), sleep apnea (pauses in breathing during sleep), and movement disorders like . restless legs syndrome. Practicing better sleep habits and being diagnosed and treated if you have a sleep disorder may help improve your sleep.

    • [PDF File]Improving and Maintaining Healthy Sleep Habits

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      Good sleep is also linked to better concentration. In addition, people who do not sleep well are more likely to have pain, get sick easily, and have a hard time managing other diseases. 1. People with insomnia are much more likely to be involved in car accidents and perform poorly in athletic competitions. 6, 7

    • [PDF File]Sleep hygiene - patient information

      https://info.5y1.org/good-sleep-hygiene-handout-pdf_1_eb1f4b.html

      wake up several times during the night feel tired during the day How can I improve my sleep hygiene? We have included some simple lifestyle changes below. You can make these changes during the day and just before you go to bed to help improve your sleep hygiene, which will help you get the best possible night’s sleep. Keep regular sleep hours

    • [PDF File]Good Sleep Hygiene Handout Do - Vassar

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      Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. Do: 1. Go to bed at the same time each day. 2. Get up from bed at the same time each day. Try to maintain something close to this on weekends. 3. Get regular exercise each day, preferably in the morning. There is good evidence that regular ...

    • [PDF File]Sleep 101 Key Points - Veterans Affairs

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      Sleep 101 . 2. Sleep Hygiene: •Sleep Hygiene is a term used to describe the things you should and should not do to promote good sleep. •Sleep hygiene includes both your actions and the environment around you. •Some examples include: o. Alcohol — Drinking alcohol creates a broken sleep pattern. You will awaken after the alcohol has been ...

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