Self-Help and Family/Buddy Care

Transcript

Dr. Patel
Adopting healthy sleep habits and routines can be helpful for a variety of sleep problems. Mr. Willis, can you give us some healthy sleep tips?

Mr. Willis
Of course, Dr. Patel. There are several habits that can improve the quality and quantity of sleep. The three most important recommendations include:

  • Have a consistent wake-up time, even on the weekends.
  • Only go to bed when sleepy. (and)
  • Avoid taking naps.

When a person first implements these steps, they will get less sleep initially. But if they do these things consistently, their body will eventually adjust, and sleep is likely to improve within one to two weeks.

Other tips that may help address problems sleeping include:

  • Allow your body to wind down with a calming activity before bed, such as reading away from bright lights.
  • Avoid using electronic devices immediately before bed.
  • If you must nap, do so for no more than 20 minutes.
  • Exercise daily.
  • Make sure your bedroom environment is quiet, cool, and dark.
  • Avoid spending more than 15 minutes in bed for anything other than sleep or intimacy.
  • Use a mattress and pillow that are comfortable and supportive. (and)
  • Avoid alcohol, caffeine, and heavy meals in the evening.