SLEEP HYGIENE

Presented By
Ms Mamta Bisht
Lecturer
SSBCON
 What is Sleep Hygiene ??
‘Sleep hygiene’ is the term used to describe good
sleep habits
Keep a consistent sleep schedule
Go to bed and get up at the same time each day,
even on weekends and days off!
Sticking to a consistent schedule may also help
reduce daytime sleepiness.
Create a relaxing bedtime routine
Keep a consistent and relaxing routine for bedtime
like meditation, listening to soothing music,
gentle stretches, warm bath or shower
Keeping a consistent routine
helps your body recognize that it’s
bedtime when you start the routine.
This may help you fall asleep more
quickly.
Turn off electronic devices before you go to sleep
Electronic devices like your phone emit blue light, which
can reduce the melatonin levels in your body.
Melatonin is a chemical that controls your sleep/wake
cycle. When your melatonin levels dip, it can be more
difficult to fall asleep.
Devices that emit blue light can also distract you,
keeping your brain alert

Exercise regularly
As little as 30 minutes of aerobic exercise per day can
improve your sleep quality, as well as your overall
health, but try not to do strenuous exercise in the 4
hours before bedtime.
Make your sleep environment work for you
A cool, dark, quiet room may help you fall asleep
and stay asleep more easily
It’s also important to make sure you have a
comfortable mattress, pillows, and bed linens.

The more comfortable you are,

the easier it may be to fall asleep
and stay asleep.
Limit napping — or avoid it if you can
Napping during the day can make it harder to fall
asleep later and may make you more prone to
waking up during the night.
If you do need to nap:
Keep it to 30 minutes or less and Avoiding
napping later in the afternoon.
Sleep when sleepy.
Only try to sleep when you actually feel tired or
sleepy, rather than spending too much time
awake in bed
 Limit your caffeine intake
The effects of caffeine can last 3 to 7 hours after
you consume it

Avoid alcohol and smoking especially in the

evening
Many people believe that alcohol is relaxing and
helps them to get to sleep at first, but it actually
interrupts the quality of sleep and causes
awakening later in the night.
Eat right
A healthy, balanced diet will
help you to sleep well,
but timing is important.

Some people find that an empty stomach at

bedtime is distracting, so it can be useful to have a
light snack, but a heavy meal soon before bed can
also interrupt sleep.
Use a sleep diary.
This worksheet can be a useful way of making sure
you have the right facts about your sleep, rather
than making assumptions.
You can use it for two weeks to get an idea of what
is going and then perhaps two months down the
track to see how you are progressing.