Sleep Hygiene Tip #1
Maintain a regular sleep routine.
According to statistics many people don’t get enough sleep. It is estimated that 60% of people nationwide have some sort of sleep disorder. In New York City almost half of the adult population doesn’t get enough sleep, or have problems sleeping. Most need 7 to 8 hours a night. Some need less, others more. However, adults who sleep more than 9 hours a day may have depression or another illness. Some reasons why the adult population doesn’t get enough sleep include the following: Stress or a fast-paced lifestyle, too many activities and responsibilities, irregular work schedules, children or pets in the bed, aches and pains or illness and tobacco, caffeine, alcohol and other drugs, including over-the-counter and prescription medications. If you have problems sleeping keep a daily diary of your sleep patterns and habits to help you determine what keeps you from sleeping.
According to the experts maintaining a regular bed and wake-up time each day, even on the weekends is one of the most critical aspects of a sleep routine. To assist you in maintaining a regular bed and wake-up time develop sleep rituals before going to bed. In example, do the same thing in the same order before going to bed to signal your body to slow down and relax. Go to bed only when you are sleepy. If you have difficulty falling asleep in 15 to 20 minutes or wake up shortly after falling to sleep, leave the bedroom and read quietly or do some other relaxing activity. Use your bed for sleeping and intimacy only. Doing other activities in bed like watching television – many people fall asleep with the television on in their room. However, watching television before bedtime is a bad idea. Television is a very engaging and tends to keep people up. It is recommended that the television not be in the bedroom. At bedtime, the television should be turned off and you should go to bed. Also avoid stress and worries at bedtime; paying bills, reading, or working only serve to initiate worries and concerns that can be addressed earlier in the day. Let your mind associate the bed with sleeping, relaxing and pleasure not wakefulness.
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