Sleep Hygiene & Lifestyle
Some good tips on how to improve your sleep hygiene and lifestyle.
Those with sleep apnea already suffer from interrupted sleep, and poor sleep quality. By following good sleep hygiene practices, individuals can improve their sleep quality and overall well-being, which is particularly beneficial for those suffering from conditions like obstructive sleep apnea (OSA).
Practice Good Sleep Hygiene: Tips on how to improve your sleep hygiene and lifestyle.
1. Daytime:
- Have a consistent wake time, even on weekends
- Participate in regular exercise but avoid strenuous activity during the 2-3 hours prior to sleeping
- Avoid the use of caffeine, nicotine and other stimulants after 3pm
- Do not go to bed too full or hungry
- Avoid napping or keep naps short (i.e. 15-30 minutes) and nap only before 3pm
2. Before Bed:
- Avoid screen time 30 minutes before bed – blue light inhibits melatonin release and will keep you awake!
- Avoid use of stimulants or alcohol before bed
- Avoid bright lights or loud sounds
- Engage in relaxation activities such as guided meditation, deep breathing or listening to soothing sounds
- Finish your “planning” by writing down items for the next day or “worry time” through journaling
3. In Bed:
- Have a consistent bedtime, even on weekends
- Bedroom should be dark and quiet
- Bedroom should be comfortable and a little cool in temperature
- Turn away alarm clock or any other light source
- If you cannot fall asleep within 15- 20 minutes, get out of bed and return when sleepy, do NOT use your screens if you get up
(reference: Sleep Hygiene Handout, Western University)
