Sleep Hygiene–How to Do It

Sleep may be elusive for you. In fact, it may be getting more elusive as time goes by. Perhaps all you need to change is some habits you may have picked up.

Sleep hygiene is a relatively new concept. It helps you think of caring for yourself in preparation for sleep, just as you might care for your teeth. If you suffer from insomnia, you should take a look at various elements of your sleep hygiene:

*Caffeine. Perhaps as time goes by your body is not as adjusted to taking caffeine as it used to be. Cut out the caffeine (and possibly chocolate too) for a few days and see if that helps. Even caffeine or chocolate taken early in the day can cause problems at bedtime for some people, especially in middle age or later.

*Prolonged evening exercise. Taking you 30-minute walk at bedtime can keep you from sleeping.

*Sweets. Sugary items eaten close to bedtime may stimulate your system, and make it hard to fall asleep. Natural sugar such as what is in orange juice is no exception.

*Stimulating conversations. Are you getting all worked up about something after supper? You can save stimulating conversations for the next day. These can keep you awake because they fill your system with stimulating hormones.

*Brainstorming. If you have a creative project you love to work on, you may be better off giving yourself a curfew, such as 8 p.m. Otherwise your mind may work on the problem all through the night, keeping you awake.

So what SHOULD you do for good sleep habits?

*In the evening, keep your activities dull and quiet. Do them calmly.

*Those who read at bedtime may want to choose magazines with short items and no story line.

*For watching TV and video, choose documentaries over thrillers.

Give these practices a try to see whether good sleep hygiene will make a difference for you!