Chronic pain and sleep disruption often work together to create a viscious cycle. Sleep hygiene, or the habits around getting a good night’s sleep, are simple suggestions that may make a big difference.
1. Relax Before Bedtime
When you are nearing bedtime, do relaxing things such as taking warm baths and listening to soothing music.2. Watch Your Sleep Timing
Retire and arise at the same time everyday.3. Avoid Caffeine and other Stimulants
Avoid stimulants for 3 hours before going to bed. Stimulants include anything with caffeine in it, heavy exercise, alcohol.4. Don't Smoke - in bed or at all
Avoid nicotine.Quit that smoking!!!5. Exercise!
Exercise regularly (see below for a caveat).6. Don't Exercise!
Exercise performed within 3 hours of retiring can have a stimulating effect, keeping you up. Exercise early in the day to avoid disruptive sleep patterns.7. Use Your Bed Wisely
Use the bed for sleeping and sex only.8. Don't Toss and Turn
Instead of tossing and turning, get out of bed, if you can't fall asleep. Some people report that reading in another room helps them to fall asleep once they have returned to bed.9. Don't Nap
Avoid making napping a habit. If you do take a nap, complete it by mid-afternoon. Naps should be no longer than 30 minutes in length.10. Check Out About's Sleep Disorders Site
For more ideas and information on coping with sleep disorders, check out About's Sleep Disorders site. Florence Cardinal, the Sleep Disorders Editor has some excellent content for you!.Bibliography
What You Can Do to Get a Good Sleep. National Sleep Foundation. Retrieved from: http://www.sleepfoundation.org/sleeplibrary/index.php?id=63 February 7, 2006.
Date Created: March 26, 2007
