Health by dratiffarid

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Feb 04 2009

Home remedies to improve your sleep hygiene

Published by dratiffarid at 2:02 pm under Uncategorized Edit This

Improve your sleep hygieneSleep hygiene is the way you prepare yourself for bed. Good hygiene gives your body the best ability to sleep well at night which avoids potential sleep disorders.

This article highlights important home remedies for improving your sleep hygiene.

#1 Always use your bedroom for sleeping. Avoid sleeping on the couch in the hall.

#2 Your bed should be soft and comfortable.

#3 Your bedroom should be quiet. If you stay near the airport or near the highway (with heavy traffic), use ear plugs.

#4 Your bedroom should be dark. Computers and televisions should be switched off before you go to sleep.

#5 Avoid caffeine, alcohol and smoking for at least 3-4 hours before you sleep. These are brain stimulants.

#6 Drink milk or eat cereal if you aren’t sleepy. They contain tryptophan which make you sleepy.

#7 Some people benefit from reading a story book or newspaper.

Improve your sleep hygiene#8 Establish a sleep ritual. Sleep and wake up at a particular time everyday. You will be fresh and energetic in the morning.

#9 Avoid oversleeping.

#10 Taking several naps in the day is not good. If you feel like taking a nap, try going to bed earlier at night.

#11 Whenever you feel tired, go to bed. Don’t push yourself too much.

#12 Avoid an “all-nighter” to study or work.

#13 Never have a heated argument just before you go to sleep.

#14 If you are stressed out, work on ways to reduce it.

#15 Exercise to improve your general health.

#16 Acid reflux can develop if you sleep frequently on a full stomach. Avoid a heavy meal.

Do you have any other tips that you follow? Please share them in the ‘Comments’ section below.

Further Reading

Lifestyle Modification for acid reflux

71 Responses to “Home remedies to improve your sleep hygiene”

  1. # Roxieon 04 Feb 2009 at 3:00 pm edit this

    Great information on sleep hygiene. Maybe you could blog on Sleep Apnea also.

    Roxie

    Share your experience, strength, and hope the Recovery Wall
    http://recoveryrocks.today.com/recovery-wall/

  2. # jodapoeton 04 Feb 2009 at 8:17 pm edit this

    Great tips on sleeping. I however find that I cannot sleep in a completely darkened room. I have to have light from the outside to get a good night’s sleep. I also did not know that about cereal. Great post.

  3. # arthion 04 Feb 2009 at 10:49 pm edit this

    I follow the dark room,soft bed and the time points..But I find drinking milk disturbs my sleep don’t know why though..

  4. # gazalon 05 Feb 2009 at 3:44 am edit this

    wow! tht was really helpful…i do have sleeping disorders at times, esp. when m too tensed about something.

    may i add you to my blogroll? plz let me know

    http://healthnbeauty.today.com/

  5. # cmaheron 05 Feb 2009 at 3:55 am edit this

    I’ve heard that all electrical devices should be removed from a room (computer/tv). Something about the electromagnetism of the electronic items.

    I didn’t know about the cereal. Great tips!

  6. # caregivingdaughteron 05 Feb 2009 at 8:04 am edit this

    What about a small amount (maybe 1/2 a glass) of red wine? That always seems to make me sleepy. Also, I find a cup of herbal tea helps me to unwind.

  7. # kyellison 05 Feb 2009 at 9:09 am edit this

    Great List! The room you sleep in must be dark for your bodie’s melatonin to work. Sometimes I take natural melatonin if I have trouble going to sleep as my natural body clock is to be awake at night. Thanks again for a great article.

    Karen

  8. # recoveryrockson 05 Feb 2009 at 9:47 am edit this

    Dr. Farid,

    Amy responded to your question about the four types of Bipolar Disorder. I updated the post.

    http://tinyurl.com/bfrxd2

    Thank you for your interest. :)

    Roxie

    Share your experience, strength, and hope on the Recovery Wall
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  9. # roxanneon 05 Feb 2009 at 12:35 pm edit this

    Try not to drink too much water in the 2-3 hours before bedtime to avoid getting up in the middle of the night for a trip to the bathroom.

  10. # milyjohnsonon 05 Feb 2009 at 6:15 pm edit this

    Great tips. I don’t drink too much water before bed either. If I do, I’m going back and forth to the bathroom.

    http://theinformer.today.com

  11. # arthion 06 Feb 2009 at 12:43 pm edit this

    @milyjohnson

    Ha!ha!..drinking too much water before bed will be big problem for me too as I will wake the whole household marching into and out of the bathroom!

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  12. # labelladivaon 06 Feb 2009 at 2:56 pm edit this

    I’m doing everything wrong . . . no wonder I can’t get good sleep :)

    Thanks for a great post!

  13. # daniaon 06 Feb 2009 at 8:46 pm edit this

    Nice ideas there,, and do not forget a clean fresh sheets always works ,, and keeps safe from the bed bug bites ;-)

  14. # laneergon 06 Feb 2009 at 9:05 pm edit this

    These really are great tips. I’ve been having a lot of trouble sleeping the past few weeks, which has not been good for my health or my work performance. I’m okay sleeping with a little bit of light on in a room - but noise - can’t hack it!

    Both of my parents like to fall asleep with the tv on. I remember one vacation in particular where my mom was watching that movie about Wall Street, and I just could not go to sleep. Even now, if I can hear TV noise, I can’t go to sleep.

    Once I *get* to sleep, I sleep very soundly and not even a fire alarm can wake me up!

  15. # fascinatedbyluxuryon 08 Feb 2009 at 12:39 am edit this

    Thank you for the tips. Chamomile tea is supposed to help one sleep, but I haven’t tried it yet! It helps ease period pain as well.

  16. # yanjiarenon 08 Feb 2009 at 8:46 pm edit this

    I really need to improve my sleep as I think I am under a lot of stress lately. Thanks for the advice.

  17. # dratiffaridon 09 Feb 2009 at 1:48 am edit this

    @Roxie: Sure, I will.

    @Gazal: Sure, you may.

    @Cmaher: Probably that’s right. I haven’t read about that. But, it makes sense.

    @Caregivingdaughter: In general, any form of alcohol isn’t good. Best avoided. Herbal tea is good. I had done a post on green tea some time ago.

    @Roxanne: Yes, that’s a good point.

  18. # msterrion 10 Feb 2009 at 4:26 pm edit this

    Grilled cheese sandwiches knock me out. Actually anything with melted cheese — pizza, veal parmigiana, all that stuff. I guess it’s the tryptophan?? I can hardly stay awake after a meal of Italian food. ;)

  19. # rozellaon 12 Feb 2009 at 4:12 am edit this

    This is a really good article. I used to have trouble sleeping all the time and I had to change a lot of my old habits… but the good news is that now I clock in a minumum of 7 hours sleep a night and I don’t wake up in the middle of the night anymore! :)

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