Sleeping Tips & Tricks
Daytime Suggestions
· Set an alarm to try to wake up at the same time
every day.
· Include meaningful activities in your daily
schedule.
· Get off the couch and limit TV watching.
· Exercise every day. People with TBI who exercise regularly report
fewer sleep problems.
· Try to get outdoors for some sunlight during the daytime. If you
live in an area with less sun in the wintertime, consider trying light box
therapy.
· Don't nap more than 20 minutes during the day.
Nighttime Suggestions
· Try
to go to bed at the same time every night and set your alarm for the next day.
· Follow
a bedtime routine. For example, put out your clothes for morning, brush your
teeth and then read or listen to relaxing music for 10 minutes before turning
out the light.
· Avoid
caffeine, nicotine, alcohol and sugar for five hours before bedtime.
· Avoid
eating prior to sleep to allow time to digest, but also do not go to bed
hungry, as this can also wake you from sleep.
· Do
not exercise within two hours of bedtime but stretching or meditation may help
with sleep.
· Do
not eat, read or watch TV while in bed.
· Keep
stress out of the bedroom. For example, do not work or pay bills there.
· Create
a restful atmosphere in the bedroom, protected from distractions, noise,
extreme temperatures and light.
· If
you don't fall asleep in 30 minutes, get OOB and do something relaxing or
boring until you feel sleepy.
· Going
to bed and getting up at the same time every day.
· Removing
electronic devices, such as televisions, computers or cellphones, from the
bedroom.
· Avoiding
large meals, caffeine and alcohol before bedtime.
· Making
sure the sleep environment is quiet, dark and not too hot or too cold.
Steps to Better Sleep Hygiene:
Behavioral Changes
· Regular
risetime and bedtime—by doing this every day,you can help your
internal clock by providing regular cues, thereby improving your sleep-wake
cycle. This should help in getting to sleep faster and reduce the number
of nighttime awakenings.
· Get
plenty of bright natural light exposure, preferably in the morning along with
exercise. This will give your internal clock a strong cue to run on time.
· Avoid
stimulants, such as caffeine and nicotine. Avoid caffeine-containing
drugs, drinks, and foods for eight hours before bedtime. Avoid tobacco in
the evening.
· Avoid
thoughts or discussions about topics that cause anxiety, anger, and frustration
before bedtime.
· Institute
and maintain a definite bedtime routine that is relaxing to help signal the
body that sleep is to occur soon. Examples might include: a bath,
brushing teeth, a small glass of warm milk (4-6 oz.), or a light snack. This
will help with getting to sleep and will reduce the need to awaken due to
hunger.
· Reserve
the bedroom and especially the bed for sleeping. Avoid activities like reading
and watching television in bed. Your body needs cues to associate the bed with
sleeping and not other activities.
· If
you nap, try to do so at the same time every day and for no more than 1 hour,
and ending by 3pm.
· Don't
spend more than 15 minutes trying to sleep—if you cannot sleep after 15 minutes
get out of bed and engage in a quiet activity. Ideally, the activity
should be in low light and sedentary, for example, listening to soft relaxing
music or meditating, not reading with a bright light or watching
television. Return to bed only when you are sleepy.
Staying asleep
· Minimize
light and noise at bedtime and throughout the night. This will reduce
stimulation and promote normal function of the body’s melatonin rhythm that
helps to promote and maintain sleep. Ear plugs may be helpful if the
environment is noisy. Avoid alcohol within 4-6 hours of bedtime. When
taken at bedtime, alcohol may help induce sleep but disrupts sleep later in the
night.
· Avoid
heavy exercise within 6 hours of bedtime. Exercise increases the body
temperature. Sleep onset normally occurs as the core body temperature is
decreasing. Artificially increasing body temperature can therefore give the
wrong cue to the brain and contribute to sleep disruption.
· Avoid
heavy late night meals. They can interfere with the ability to fall and stay
asleep. A light snack at bedtime, however, may promote sleep. Good
bedtime snacks include dairy products and carbohydrates.
· Assure
the bedroom environment is right for sleep: comfortable bed, dark, quiet, and a
cool temperature for sleeping.
· Avoid
looking at the bedroom clock if you awaken. If necessary, face the clock to the
wall.
Moving in bed
· Use
satin sheets on the bed or pajamas to help with moving in bed can minimize the
effects of stiffness/pain.
Waking to go to the bathroom
· Decrease
evening fluids (3-4 hours before bedtime) to lessen the chance of waking up to
go to the bathroom. Make sure that you drink plenty of fluids in the
morning hours. If you often get dizzy when you stand, sit on the side of
the bed for a moment or two while flexing your leg muscles before you stand up.
· Go
to the bathroom immediately before retiring.
·
Add some stress-relieving exercise to each
day. Walking counts!
· Helpful
Hints:
· Stress
can keep you from getting enough sleep
· Exercise
can relieve stress and help you sleep well at night
· So
can mindfulness, meditation and deep, diaphragmatic breathing
· 7-9
hours is considered “enough” sleep for most adults
·
Plug your phone and other electronic devices
in away from your bed. Helpful Hints:Scrolling and staying connected late
at night could be sabotaging your sleep cycle
· Choosing
to get enough sleep at night over getting more work done could help you be more
productive
· Bright,
blue screens may inhibit melatonin production – keeping you awake longer
·
Set a “bedtime” alarm for each person in the
family.
· Helpful
Hints:
· Going
to bed and waking up at a consistent time can help you sleep better
· To
set your bed time, figure out your ideal wake time and count backwards from there
· A
nightly routine with time to wind down could help you stick to your bedtime
· If
you’ve tried everything and still can’t sleep well, you may have a sleep
disorder – talk to your doctor to find out what to do
·
Start your morning with a healthy habit, like
a walk around the block or a moment of gratitude.
Helpful Hints
· Adding
a positive activity to your morning routine could make it easier to get up if
you’re a late snoozer
· Sleeping
past your alarm can make you groggier in the morning
· Habit
chaining may help establish new habits, like doing a few push-ups right after
you brush your teeth
·
Add a 20-minute power nap to your afternoon.
· Helpful
Hints:
· An
afternoon nap can help you re-energize and power through the rest of the day
· “Catching
up on sleep” is a myth – sleeping in on the weekend may be sabotaging your
weekday sleep cycle
· It
may take a few weeks to get used to your new sleep cycle, so stick with a
consistent bedtime and take naps when you need to