Tips for Good Sleep Hygiene

· Exercise regularly, but not within a few hours of bedtime.

· Eat a balanced diet, and don’t eat heavy meals before bedtime.

· Practice relaxation techniques at bedtime, such as deep breathing, visualization, or meditation.

· Avoid caffeine, nicotine, and alcohol in afternoon and evening hours.

· Set regular bedtime and waking hours.

· If you do not fall asleep within 20 minutes of going to bed, get up and do something else until you feel tired.

· Keep a sleep journal to track activities, food, and drink, emotional

circumstances, or other factors that might influences how well you sleep.

· Keep a steady room temperature in your bedroom (not too warm).

· Avoid reading, conversation, and watching television in bed.

· Make the bedroom a safe place, with locks on the door, a smoke alarm, a telephone, and good lighting within reach of the bed.

Ask the experts Staying Sharp;

NRTA –AARP’s Educator Community and The Dana Alliance for Brain Initiatives

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