Do’s for good sleep hygiene
1) Maintain regular hours of bed time and arising from bed.
2) If you are hungry have a little /light snack before bedtime.
3) Give yourself approximately an hour to wind down before going to bed.
4) If you are worried or preoccupied about something at bedtime write it down and deal with in the morning.
5) Keep the bedroom dark,quiet,cool.
6) Warm baths or shower prior to bed can be sleep inducing.
7)Bed should be used for sleep and sex only. Do not watch T.V, eat ,or do other activities in bed. This will help to create an internal association between being in bed and sleeping.
8) If you go to bed and cannot fall a sleep after 30 or 45 min, get out of bed and go to another room do something calming like reading, listening songs