Queen of Sleep

Living with narcolepsy: a personal journey

Have you Established a Good Sleep Hygiene?

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I know you can SLEEP… but are you getting good quality sleep?

  1. Keep a consistent sleep and wake schedule. Keep a sleep/dream journal, note down sleep times, quality of sleep and dreams if desired.
  2. Create a bedtime routine that is relaxing, for example listening to music or meditation. If you engage in stimulating activities late you are very likely to trigger immediate REM.
  3. Transform the bedroom into an oasis. Your bedroom needs to be comfortable, dark, quiet and cool for optimum sleep.
  4. Ensure that your mattress is comfortable. In general mattresses should be replaced every 7 years (according to a bed manufacturer but I think you can decide for yourself when a mattress has lost its elasticity!) and pillows more often. Clean sheets always make me sleep better. Change every 3-4 weeks or when needed.
  5. Remember that your bedroom is for sleeping and not for work. Avoid keeping computers and televisions in the bedroom. Well, any electronic equipment should be banned.
  6. Exercise regularly, but complete work-outs at least 2-3 hours before bed-time. Remember that certain types of Yoga stimulates the nervous system – check with your teacher.
  7. Make sure you have enough space in your bed especially if you sleep with a partner.
  8. Avoid nicotine close to bed-time. Avoid it completely if possible!
  9. Avoid caffeine and alcohol (eg. Coffee, tea, soft drinks and chocolate) close to bed-time. Remember that even green tea contains theanine and caffeine. Substitute with an herbal tea.
  10. Finish eating 2-3 hours before bed-time. The digestive system slows down at night so it’s more difficult to digest.
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Written by Queen of Sleep

October 23, 2010 at 11:19 am

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