Establishing good sleep habits is important for overcoming sleep problems. Like all habits, sleep takes a while to regulate when it has been disrupted. Give the following suggestions two weeks before deciding whether they work for you. Some might suit you better than others.
If you go to bed and are not asleep within 30 minutes, get out of bed and try a calming activity. Listen to music, read, or do some relaxing exercises. After 20 minutes of this, go back to bed and try to sleep again. If another 30 minutes passes without sleep, repeat the process again.
|Get into a regular routine
Get up at the same time every morning and go to bed at the same time each night, even if you did not sleep well the night before. This can be difficult in the hospital environment but is easier to restore once you return home.
|Try not to nap during the day
Although this might be the only way to get enough sleep in the hospital, once you return home, try not to nap during the day because this will make it harder to sleep at night.
Build in a period of time to wind down and relax before you go to bed. Listen to relaxing music, take a bath an hour or two before bed, and let your body temperature gently decline to trigger the onset of sleep.
|Try not to worry about lack of sleep
The more you worry, the less likely you are to be able to sleep. Instead, invest energy into calming your mind and body.
|Keep your bedroom for sleep and sex only
Try not to use it as an office, for watching TV, using your phone, doing puzzles, or playing computer games.
|Avoid tea, coffee, and chocolate from 6pm Caffeine increases alertness and makes it harder to fall asleep. Try not to drink more than 3 caffeinated drinks a day.|
A gentle exercise routine, not too close to bedtime, can help you to unwind.
|Try not to drink alcohol
Although it might help you to fall asleep, it is likely to cause you to wake up during the night.
|Check the temperature
Make sure your bedroom is at an appropriate temperature; not too hot or too cold.
|Don’t eat at bedtime
Avoid eating a meal within a couple of hours of going to bed.
|Try an eye mask
Research has shown that if you are in complete darkness then your brain starts to produce melatonin, which is the body’s chemical for promoting sleep.
|Try not to have a cigarette last thing at nightNicotine is a stimulant that will keep you awake.|