Here are some tried and true habits to help you get optimal sleep:
- Avoid alcohol and caffeine (coffee, colas, tea, and chocolate) less than five hours before bedtime.
- Do not drink alcohol, which can disrupt your sleep pattern.
- Avoid nicotine, which is a stimulant.
- Lower the temperature in your bedroom. A cooler room improves sleep.
- Eat meals at the same time each day, seven days a week.
- Avoid going to bed on an empty stomach. For a light meal, try dairy products or a glass of milk, which promotes sleep.
- Finish exercising at least three hours before bedtime.
- Using relaxing bedtime rituals, such as soaking in a hot tub, reading, listening to music, or having a massage.
- Use your bed for sleep and sex only.
- Darken the bedroom at night or use eyeshades if necessary.
- Keep a regular sleep schedule. Don’t try to make up for lost sleep on the weekends.
- Limit sleep time in bed. If you do not fall asleep within 15 to 20 minutes of going to bed and turning out the lights, it is best to get out of bed and do another relaxing activity until you are feeling sleepy.
- Nap during the day only when needed to maintain alertness; plan on napping only 20 to 30 minutes.
- Record your sleep and sleep-related activities in a sleep diary for at least two weeks. If problems continue, discuss your sleep diary with your doctor.
If you think you may have a sleep disorder, call the Northern New Jersey Center for Sleep Medicine at Holy Name Hospital at 201-833-7260. Please visit these sites for more information and ideas: http://www.aasmnet.org/, http://www.sleepapnea.org/, http://www.sleepfoundation.org/.