Sleep Hygiene Instructions

Many people suffer from insomnia. Sleep studies, sleep apnea, restless leg syndrome, nocturnal awakenings, trouble falling asleep and shutting off your mind are common problems made worse by stress and anxiety. Good sleep hygiene can help regain a positive sleeping pattern so you can awaken in the morning reseted and ready to tackle the day. Here are some instructions or tips:

  1. Avoid going to bed until you are drowsy.
  2. Maintain a consistent time of going to bed including weekends.
  3. Limit napping.
  4. Avoid all caffeine after noon. 
  5. Avoid nicotine and alcohol in the evening.
  6. Avoid exercising in the late evening.
  7. Limit fluids 4-6 hours before bedtime.
  8. Be sure your bedroom is dark, quiet and well ventilated.
  9. Turn you clock so you can’t see the time should you awaken.
  10. Don’t turn on lights if possible.
  11. Turn off televisions or activities that engage your brain. (like work)
  12. Listen to soothing music.
  13. Plan a pleasant dream to have.
  14. Focus on some past memories of sleeping well.
  15. Do some mental rehearsal of seeing yourself sleeping.
  16. Learn some stress management.
  17. Use Cognitive Behavioral Therapy to reframe negative or anxious thought.
  18. Create a “sleep zone” where you feel safe, secure and calm.
Of course, always check with your doctor to see if you have some disorder that requires medication. This may be the first step to getting your sleep going.  Pleasant dreams!!!!

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Dr. Mike Klaybor

Dr. Mike Klaybor

Dr. Mike Klaybor brings thirty years of experience in practicing counseling psychology with individuals and couples. His approach is cognitive behavioral therapy or CBT. Specific specialties include; anxiety and stress management, chronic pain & chronic illness management, depression, substance abuse evaluations, employee assistance and executive coaching for workplace performance and leadership.