Sleep HygieneSleep Hygiene

NDSU Counseling CenterNDSU Counseling Center

Ceres 212Ceres 212

231-7845 231-7845

www.ndsu.edu/counselingwww.ndsu.edu/counseling

What is sleep hygiene?What is sleep hygiene?

Sleep practices that help you Sleep practices that help you maintain your health.maintain your health.

These practices can help you get These practices can help you get to sleep easier and feel more to sleep easier and feel more rested.rested.

Why does it matter?Why does it matter?Sleep deprivation can cause the followingSleep deprivation can cause the following– shortened life spansshortened life spans– increased risk of heart disease and stomach increased risk of heart disease and stomach

problemsproblems– irritability, depressionirritability, depression– increased risk of automobile crashesincreased risk of automobile crashes– decreased work performance and memory decreased work performance and memory

lapseslapses– marital, social and employment problemsmarital, social and employment problems– difficulty learningdifficulty learning

Basics of Good Sleep Basics of Good Sleep HygieneHygiene

Protect your need for sleepProtect your need for sleep– Ensure that you have 7.5-8 hours set aside Ensure that you have 7.5-8 hours set aside

for sleep every dayfor sleep every day Keep regular sleep hours Keep regular sleep hours

– an erratic sleep schedule messes up your an erratic sleep schedule messes up your biological clock and can make getting a full biological clock and can make getting a full night’s sleep more difficultnight’s sleep more difficult

– go to bed at the same time every night and go to bed at the same time every night and get up at the same time every morningget up at the same time every morning

Basics of Good Sleep Basics of Good Sleep HygieneHygiene

Avoid vigorous exercise before sleepAvoid vigorous exercise before sleep Avoid late afternoon or evening napsAvoid late afternoon or evening naps Avoid eating large meals before bedAvoid eating large meals before bed Do not allow yourself to lie in bed and Do not allow yourself to lie in bed and

worryworry– get up and do something to alleviate the get up and do something to alleviate the

worry (like journalling)worry (like journalling)

Basics of Good Sleep Basics of Good Sleep HygieneHygiene

Avoid caffeine before bedAvoid caffeine before bed Take a warm bath before bed if you Take a warm bath before bed if you

have a particularly difficult time have a particularly difficult time getting to sleepgetting to sleep

Listen to soothing musicListen to soothing music Use your bed only for sleepingUse your bed only for sleeping

– do not read, watch tv, or study in bed - do not read, watch tv, or study in bed - learn to associate your bed with relaxationlearn to associate your bed with relaxation

Basics of Good Sleep Basics of Good Sleep HygieneHygiene

Ensure a dark, quiet, cool Ensure a dark, quiet, cool environmentenvironment

Avoid oversleeping or lying in bed Avoid oversleeping or lying in bed for prolonged periods of time after for prolonged periods of time after your sleep is completedyour sleep is completed

If you can’t sleep . . .If you can’t sleep . . .

Try not to care whether you fall Try not to care whether you fall asleep or not - sometimes worrying asleep or not - sometimes worrying about falling asleep is enough to about falling asleep is enough to keep you awakekeep you awake

Do something relaxing to distract Do something relaxing to distract yourself from you inability to sleepyourself from you inability to sleep

If you can’t sleep . . .If you can’t sleep . . .

Avoid activities like housekeeping, Avoid activities like housekeeping, laundry, reading, etc. that will get laundry, reading, etc. that will get you activeyou active

Try boring activities Try boring activities Eat a light snackEat a light snack

To Learn MoreTo Learn More

Visit with the Counseling CenterVisit with the Counseling Center212 Ceres Hall - 231-7671 212 Ceres Hall - 231-7671

www.ndsu.edu/counselingwww.ndsu.edu/counseling Visit Student Health ServicesVisit Student Health Services

Wellness Center - 231-7331 Wellness Center - 231-7331 http://wellness.ndsu.nodak.edu/shs/http://wellness.ndsu.nodak.edu/shs/