Practicing Good Sleep Hygiene – or How to Get a Good Night’s Sleep
Stick to a regular schedule of going to bed and getting up at the same time every day.
Napping worsens the quality of your nighttime sleep. It can disturb the normal pattern of sleep and wakefulness.
Exercise regularly in the morning or afternoon; do not engage in strenuous activity within 4 hours of your bedtime.
Avoid alcohol and heavy meals within 4 hours of your regular bedtime. These disrupt sleep as the body begins to metabolize the alcohol or food, causing arousal.
Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. **Remember chocolate has caffeine.
Try to relax before going to bed. Take a warm bath, listen to music and avoid stressful thoughts.
Associate your bed with sleep. It’s not a good idea to use your bed to watch TV, listen to the radio, or read.
Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright. Find the right room temperature for you and maintain it throughout the night.
If you cannot sleep at night, do your best to preserve your normal 24-hour cycle of activity and rest.
PM Sleep Centers proudly serves the greater Phoenix area throughout the Valley of the Sun. With three convenient locations throughout the West Valley, residents from around the West Valley, Scottsdale and Phoenix can rest assured our Phoenix area Sleep Centers offer the services and care they need. Visit one of our state-of-the-art Phoenix Area Sleep Centers today and start resting better.