Good Sleep Habits
The following guidelines were established by
the American Sleep Disorders Association. The guidelines can be
helpful in alleviating all types of sleep disorders and will help
most people sleep well:
Get up about the same time every day.
Go to bed only when sleepy.
Establish relaxing pre-sleep rituals such as a warm bath, light
bedtime snack, or 10 minutes of reading.
Exercise regularly. Confine vigorous exercise to early hours, at
least six hours before bedtime, and do mild exercise—such as simple
stretching or walking—at least four hours prior to bedtime.
Keep a regular schedule. Regular times for meals, medications,
chores, and other activities help keep the inner clock running
smoothly.
Avoid ingestion of caffeine within six hours of bedtime. Don't drink
alcohol, especially when sleepy. Even a small dose of alcohol can
have a potent effect when combined with tiredness.
Avoid smoking close to bedtime.
Try to avoid taking naps. However, if you absolutely must nap, do so
at the same time every day; mid-afternoon is the best time for most
people.
Avoid sleeping pills, or use them conservatively. Most doctors avoid
prescribing sleeping pills for periods longer than three weeks. Do
not drink alcohol while taking sleeping pills.
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