Health & Fitness

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Q: My doctor tells me that to improve my insomnia, I need to improve my sleep hygiene. What is that?

A: Non-drug measures for sleeplessness include good “sleep hygiene” habits. Before considering medications to help induce sleep, ensure that you are exercising the following tips:

• Regular bedtime and wake-up times
• Avoid daytime naps
• Avoid caffeine, nicotine and other stimulating products within four to six hours of bedtime
• Avoid heavy meals before going to bed but don’t go to bed hungry (a light snack is okay)
• Practise relaxing techniques such as reading, listening to music or meditation before bedtime
• Exercise regularly during the day but not within three hours of bedtime
• If not asleep within 20 minutes, then get out of bed and do a relaxing ritual and then try again
• Minimize noises (try earplugs), light (use good blinds) and too hot or cold temperatures
• Do not do “work” or most other stimulating activities in bed (we’ll leave the one exception to this rule to your imagination)
• Do not use alcohol to help sleep as it actually does not allow a deep sleep
• Do not oversleep to compensate
• Increase exposure to natural and bright light during the day

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Sunday, August 05, 2012