Healthy Sleep Habits
- The average adult needs 7 ½ hours of sleep per night on average. This can decrease somewhat with age. If feeling fatigue, and not getting this amount of sleep, start here.
- The bed should only be for sleep and romance. Avoid all eating, working, electronics, television, or anything other than these 2 things while in bed.
- In preparation for bed time, dim the lights, turn off all TV/electronics and backlit screens
- Although it may be costly in the summer, a cooler roomer is better. 65 degrees is ideal.
- Avoid all caffeinated products after 2 p.m.
- Regular exercise is good for sleep but try to avoid late evening. Before 6pm is best
- Avoid using the snooze button. Set the alarm for when you truly need to wake up with perhaps an emergency alarm if you oversleep.
- Do not stay awake in bed in frustration. If you can’t fall asleep in 15 minutes, get out of bed and read a book that isn’t overly exciting until you feel drowsy then try again.
- Try to keep your bed time and wake time about the same each day.
- If you feel behind on sleep, sleeping in a little on a day off is ok. 15-20 minute afternoon naps are a good thing as well when permitted.
- Many struggle with anxiety. Instead of worrying all night. Write your biggest worries on a piece of paper, and then throw the paper. This can symbolically help you move on.
- If you find yourself not getting tired until much after your bedtime. Try something called Phase Advancement. Here is an example of what this would look like:
Suppose someone goes to sleep at 10:00 pm normally, doesn’t typically get tired and fall asleep until midnight, and wakes up at 5:30 am. He/She should initially try staying awake out of bed until midnight for a few days to see if they can fall asleep more quickly. Keeping the wake time at 5:30 am he should get sleepier after a few days, and can try moving the bed time to 11:45 for a few days until successful. Continue in this fashion until 10:00 pm bedtime is achieved.