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Sleep Hygiene
Sleep hygiene education fosters healthy habits
through simple recommendations about diet, substance
use, exercise, and environmental factors that
promote or interfere with sleep. Standard sleep hygiene
measures include the following:
- Avoid stimulants several hours before bedtime.
Caffeine and nicotine, both central nervous system
stimulants, can impede sleep onset and reduce sleep efficiency and quality.
- Do not drink alcohol too close to bedtime. Alcohol
consumption prior to bedtime can lead to more fragmented
sleep and early morning awakenings.
- Avoid heavy meals too close to bedtime, as they can
interfere with sleep. A light snack may be sleep inducing.
- Regular exercise in the late afternoon or early
evening can deepen sleep. Conversely, exercising too
close to bedtime could have a stimulating effect and
delay sleep onset.
- Keep the bedroom environment quiet, dark, and
comfortable.
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