Principles of ‘sleep hygiene’


Principles of ‘sleep hygiene’:

  • Don’t go to bed until you feel sleepy
  • Don’t stay in bed if you’re not asleep
  • Avoid daytime naps
  • Establish a regular bedtime routine
  • Reserve a room for sleep only (if possible). Do not eat, read, work, or watch Tv in it
  • Make sure the bedroom and bed are comfortable, and avoid  extremes of noise and temperature
  • Avoid caffeine, alcohol, and nicotine
  • Have a warm bath and warm milky drink at bedtime
  • Take regular exercise, but avoid late night hard exercise (sex is OK)
  • Monitor your sleep with a sleep diary (record both the times you sleep and its quality)
  • Rise at the same time every morning regardless of how long you’ve slept
Hello! I am Dukagjin Zeqiraj from Kosovo. I have finished Medical Faculty in Prishtina ( capital city of Kosovo). Now I live in Pristina and I work in QKMF Podujeve (family medicine center). Tel: +38344311154