Sleep hygiene

[majousseh]

Awakening Daytime :

Bad practice:

• • Take more than 6 caffeinated drinks per day
  • Take a long nap in the day (it's ok for a 15-30min nap)

Good practice:

• • Wake up at same time
  • Take exercise

Early evening :

Good practice:

• • • Set aside time to deal with tomorrow’s stresses
    • Set aside time to unwind

Late evening :

Bad practice:

• • Take exercise within 3 h of desired sleep time
  • Take caffeine in the evening
  • Go to sleep hungry
  • Have a heavy meal within 3 h of desired sleep time
  • Drink excess fluid in the evenings
  • Drink alcohol late in the evenings
  • Continue to work within 1.5 h of desired sleep time
  • Watch exciting videos or TV late in the evening

Good practice:

• • Establish regular patterns, e.g. hot bath
  • Relaxation routines
  • Take a light snack and a milky drink
  • Go to bed when drowsy

In bed :

Bad practice:

• • Use bedroom for watching TV or as an office
  • Read stimulating books in bed before sleeping
  • Try too hard to fall asleep
  • Lie in bed feeling angry if you are unable to sleep

Good practice:

• • Ensure your bed is comfortable
  • Ensure bedroom is quiet, dark and neither too hot nor too cold
  • Put the light out soon after going to bed
  • Ignore intrusive ideas and thoughts

GOOD NIGHT...

[Kingroudy]

^^ as if we live in heaven.

[mr_j]

I broke every single rule in this
and I can't sleep in a quiet dark room
my room 3ala autostrad 7arisa
I am used to the noise of the cars and I always sleep with a light on near the room
I can't sleep otherwise
I tried sleeping in quiet places before, like in the mountain, I just can't

Bad practice:

• • Take more than 6 caffeinated drinks per day

does 2.25 litres of pepsi a day count as being 6 caffeinated drinks?

[SysTaMatIcS]

Originally Posted by mr_j

I broke every single rule in this
and I can't sleep in a quiet dark room
my room 3ala autostrad 7arisa
I am used to the noise of the cars and I always sleep with a light on near the room
I can't sleep otherwise
I tried sleeping in quiet places before, like in the mountain, I just can't

You remind me of an epsisode of boy meets world , when his friend (forgot his name) used to live in a trailerpark , and hes used to have the light on and hear weird things in the night like crimes and such stuff , so he goes to the city sleeps there with a tape of murder and such stuff

[mr_j]

when I went to the mountain, I use to sleep with the radio turned on next to me, and the battery light in my room on
and that still barely helped

[TAREK®]

Originally Posted by SysTaMatIcS

You remind me of an epsisode of boy meets world , when his friend (forgot his name) used to live in a trailerpark , and hes used to have the light on and hear weird things in the night like crimes and such stuff , so he goes to the city sleeps there with a tape of murder and such stuff

loooooooooooooooooooool yeah his name is Sean I remember it

[jak]

Originally Posted by majousseh

<b>

Bad practice:

• • Drink alcohol late in the evenings

</b>

and why is that?? Aslan when u drink alcohol with large amounts, you have no other choice than sleeping...