Sunday, February 7, 2010

Changes in Bedtime Routine and Sleep Environment Can Improve Your Sleep

According to a recent blog post, making small changes in her night time habits and bedroom have helped Glamour Magazine’s Cindi Leive improve her sleep during Sleep Challenge 2010.

Leive said that since she began the sleep challenge, her awareness of her sleep has increased, and that has made a positive impact. She notes that the small changes she made to her night time habits and bedroom have increased the quality and quantity of her sleep. Some of the changes include buying a new pillow, creating a bedtime routine, making her bedroom darker and keeping electronics out of her room. Leive has also given herself a bedtime.

After speaking with several sleep experts, including AASM member
Dr. Michael Breus, Leive and Huffington have focused on the factors that were keeping them from getting the sleep they need. They are currently in the process of making lifestyle changes that will allow sleep to be included as a major priority.

Last year, the Sleep Education Blog
reported that following a nightly bedtime routine can reduce daytime sleepiness. Research showed that the most effective strategies to feel less sleepy were taking a bath and going to bed at the same time every night.

In order to improve your sleep the AASM also recommends that you:

  • Wake up at the same time each day, even on weekends.
  • Avoid naps if you can during the day.
  • Don’t drink caffeine in the afternoon.
  • Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
  • Make your bedroom quiet, dark, and a little bit cool.

Find more tips about good sleep hygiene at Sleep an AASM-accredited sleep disorders center if you have an ongoing sleep problem.

Image courtesy of Glamour Magazine

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