In many cases, poor sleep is caused by bad sleep habits.
The good news is that bad sleep habits can be fixed by good sleep hygiene
. The even better news is that good sleep hygiene doesn't cost much, and unlike some pills, won't leave people feeling groggy in the morning.
Here are some basic sleep hygiene tips:
it is best to wake up at about the same time, and to go to sleep at about the same time, 7 days a week.
, and spicy foods
in the hours before bedtime.
Have a consistent, relaxing bedtime routine. A warm bath, a good book, listening to relaxing music, stretching exercises, or watching a low-key television show are good options before bedtime.
Use the bed and bedroom for sleep, not for studying, television, telephone, hobbies, or surfing the internet.
Make the bedroom comfortable, quiet, and dark.
In the morning, get exposure to bright light.
The morning is also a good time to get physical exercise
, which boosts energy during the day.
Many medications can interfere with sleep or can make people drowsy during the day. A talk with a doctor can sort these problems out.
Signs of a severe sleeping problem include falling asleep at work, at school, during conversations, during meals, or while driving. People with severe sleeping problems need to see their doctor right away.
Even people with mild sleeping problems can be drowsy during the day. Never drive when drowsy or sleepy, and if sleepiness
occurs while driving, pull over and take a nap.