It is especially Slefp to not get on electronics. Hyperthyroidism: Should I Use Antithyroid Medicine or Radioactive Iodine? Relieving A Cough Colds.

Sleep hygiene -

Limiting time in bed improves sleep continuity. If unable to fall sleep within 20 minutes, patients should get out of bed and return when sleepy. The bed should not be used for activities other than sleep or sex eg, not for reading, eating, watching television, or paying bills.

Daytime naps may aggravate sleeplessness in patients with insomnia. However, naps decrease the need for stimulants in patients with narcolepsy and improve performance in shift workers. Naps should be taken at the same time each day and limited to 30 minutes.

A pattern of activities—brushing teeth, washing, setting the alarm clock—can set the mood for sleep. Bright lights should be avoided before bedtime and during nocturnal awakenings.

The bedroom should be dark, quiet, and reasonably cool; it should be used only for sleep and sexual activity. Heavy curtains or a sleep mask can eliminate light, and earplugs, fans, or white-noise devices can help eliminate disturbing noise.

Pillows between the knees or under the waist can increase comfort. For patients with back problems, helpful positions include lying supine with a large pillow under the knees and sleeping on one side with a pillow between the knees.

Exercise promotes sleep and reduces stress, but if done in the late evening, it can stimulate the nervous system and interfere with falling asleep. Stress and worry interfere with sleep. Reading or taking a warm bath before bedtime can aid relaxation. Techniques such as visual imagery, progressive muscle relaxation, and breathing exercises can be used.

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Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Winkelman JW. Overview of the treatment of insomnia in adults.

Accessed April 11, Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. Healthy sleep habits. American Academy of Sleep Medicine. Anxiety disorders. National Institute of Mental Health.

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Sleep Hygiene - Still Relevant?