Advice about sleep
General ”sleep hygiene”
- Exercise and be active during the day.
- Try to go to bed and rise at the same time every day, even on the weekend (even when you slept poorly).
- Create an evening routine before bedtime that works for you. Your brain will learn that this behavior means is is time for you to go to sleep.
- Make sure you get exposed to daylight during the day and dim the lights inside one hour before bedtime. Use blackout curtains or similar to make sure your bedroom is dark when it´s time to sleep.
- Turn off all screens at least on hour before going to bed and leave your cellphone outside the bedroom.
- Make sure the temperature is cool in the bedroom.
- Try to avoid caffeine after 1 p.m and don´t go to bed drunk. Alcohol has negative impact on sleep, for example by blocking REM sleep, which is an important part of the sleep cycle. Both nicotine and marijuana also affect sleep in a negative way.
- Don´t go to bed until you feel sleepy.
- Make a to-do-list of what you need to do the next day. Planning in advance makes it easier to relax. Also, have a pad and pen next to the bed and write down if you start thinking about things you need to remember.
- If you have trouble falling asleep get up after 15-30 minutes. Try to do some quiet, monotonous activity until you start feeling sleepy end then try and go to bed again.
- Try to only use the bed for sleep and sex.
- Avoid taking naps during the day. Taking naps often makes it harder to fall asleep in the evening.