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  • Avoid naps, except for a brief 15 min nap 8 hours after arising.
  • Restrict sleep period to the average number of hours you need and your circadian rhythm stablish. Do some sleep restriction.
  • Get regular exercise each day, preferably 40 minutes each day of an activity that causes sweating. Finish exercise at least 6 hours before bedtime.
  • Take a hot bath for 30 minutes within 2 hours before bedtime. A hot drink may help you relax.
  • Keep a regular time out of bed each day, including weekends.
  • Do not expose yourself to bright light if you have to get up at night.
  • Get at least one half hour of sunlight withinn 30 minutes of your out-of-bed time.
  • Do not smoke.
  • Avoid caffeine after 10 am.
  • Moderate use of alcoholic beverages.
  • Do not find out what time it is when you wake up at night.
  • Do not eat heavily or spicely or drink too much for 3 hours before bedtime. A light bedtime snack may help. Do not retire too hungry or too full.
  • Head of bed may need to be raised if you have trouble with regurgitation.
  • Keep your room dark, quiet, well ventilated, and at a comfortable temperature throughout the night. If necessary use ear plugs and eye shades.
  • Use your bedtime ritual. Reading before lights-out may be helpful if it is not occupationally related.
  • List problems and one-sentence next steps for the following day. Set aside a worry time. Forgive yourself and others.
  • Learn self-hypnosis to use if you wake up at night. Do not try too hard to sleep ; instead, concentrate on the pleasant feeling of relaxation.
  • Use stress management in the daytime.
  • Avoid unfamiliar sleep environments.
  • Be sure mattress is not too soft or too firm, pillow is right height and firmness.
  • An occasional sleeping pill is probably all right.
  • Use bedroom only for sleep; do not work or do other activities that lead to prolonged arousal.
  • If possible, make arrangements for care-giving activities (children, others, pets) to be assumend by someone else.

    Adapted from VP Zarcone. Sleep Hygiene. A Kryger, Roth,Dement. Principles and Practice of Sleep Medicine. 2nd ed. W.B Saunders. NY 1989; 542-546.