We are open for in-clinic patients & are now offering telehealth - Read our COVID-19 Updates
Call for a free phone consultation: (507) 333-2986
Helping You Get Back To Life

Sleep Hygiene

Have-a-good-sleep-hygiene

 

  • Set a sleep time (9-10pm goal)-total of 8-9 hours. Most people underestimate-keep a log.
  • Have a relaxing bedtime routine (need gradual calm of nervous system).
    • One hour before, start dimming lights, turn off the Computer/Phone/TV
    • Diaphragmatic breathing, relax, physiological quieting
    • Journal
    • Warm shower
    • Warm drink (no Caffeine)
  • Bedroom dark and cool ( Increase melatonin with cool temp).
    • No lights in room (alarm clock, phone, night light)
    • Consider motion sensor lights if needed
  • No bed buddies-no kids/no pets. Put kids on the floor next to you.
    • Increased warm=(decreased melatonin)
    • If spouse snores, request they sleep somewhere else.
  • Fluids & Water-Hydrate during the day and cut back in evenings.
    • Avoid alcohol in the evenings
    • Avoid caffeine in afternoon/evenings
  • No naps.
  • Exercise regularly (minimum of 10 minutes per day)
    • Avoid late in the evening
  • Don’t take your worries to bed
    • Assign worry time earlier
    • Jot down to do / worry list at bedside for next day
    • Don’t work in bed

 

Schedule a free phone consultation

newsletter sign up

 



Schedule a free phone consultation

newsletter sign up



Leave a Reply

Wieber Physical Therapy