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Sleep Hygiene Recommendations

  • Have a fixed wake-up and bed time everyday
  • Go to bed only when sleepy
  • Wind down towards the evening by establishing a pre-sleep ritual.  Pre-sleep rituals, such as warm bath, few minutes of reading, or participating in relaxation techniques can improve your sleep.  
  • Reserve bedroom for sleep and sex.  Donít use the bedroom as an office, workroom, or recreation room.
  • If you lie in bed for 15-20 minutes (estimated) and you are still not sleepy, then get up and do something relaxing in another room (solitaire with a deck of cards, reading a magazine, etc.) until sleepy then try to go to sleep again.  Do not engage in stimulating activities such as watching television or working on the computer.  Repeat this as necessary.
  • Turn your clock away from your bed so you cannot see it.  
  • Exercise regularly, but not right before bed.  Morning exercise is the best.
  • Keep regular schedule
  • Avoid alcohol before bedtime.  If you take 1 drink allow 3 hours between drink and bedtime.  Allow 5 hours for 2 drinks.
  • Avoid caffeine 4-6 hours before bedtime.
  • Avoid smoking near bedtime.
  • Avoid napping during the day, except when needed to ensure driving safely
  • Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime.
  • Use comfortable bedding.  Uncomfortable bedding can prevent good sleep.  Evaluate whether or not this is a source of your problem, and make appropriate changes.
  • Keep the bedroom cool and dark

Click Here to download a printable list of Sleep Hygiene Recommendations