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  • drgoelmanoj@yahoo.co.in
Dr. Manoj K Goel
Director & Head
Dept of Pulmonology, Critical Care & Sleep Medicine
Fortis Memorial Research Institute,Gurugram(Delhi & NCR)

What can I do to get better sleep?

Following these good sleep hygiene tips can help improve your sleep quality. Good sleep hygiene includes the following:

  • Allow yourself enough time to sleep (at least 7-8 consecutive hours).

  • Go to bed and wake up the same time every day (regardless if it is the weekend or a weekday).

  • Make sure your bedroom is quiet, dark, relaxing, and not too hot or too cold. Minimize environmental factors that can disrupt your sleep like noise, pets and allergens.

  • Have a comfortable bed, pillow, and sheets.

  • Go to bed only when you are tired. If you do not fall asleep within 20-30 minutes, get up and do something relaxing outside of the bedroom and return to bed when you feel tired.

  • Use your bed for only for sleep or intimacy and not for other activities, such as watching TV, reading, or listening to music.

  • Avoid electronics (TV, computers, smartphones, video games) and bright light at least 60 minutes before bedtime.

  • Avoid naps at least 6 hours before bedtime.

  • Avoid large meals before bedtime, but if you are hungry, a small snack can help. Avoid foods that may upset your stomach close to bedtime, such as fatty, spicy, or fried foods.

  • Avoid drinking too many fluids close to bedtime so that you can decrease the urge to urinate throughout the night.

  • Avoid nicotine and alcohol in the evening. Alcohol may help you feel drowsy but it can disrupt your sleep, cause nightmares/vivid dreams, and cause you to sleep less deeply and less continuously throughout the night. Smoking and alcohol may also cause snoring and worsen sleep apnea.

  • Avoid caffeine (coffee, soft drinks, tea, chocolate, energy drinks) in the afternoon and evening as the e ects of ca eine can last for up to 8 hours or more.

  • Exercise at least 30 minutes during the day most days of the week, but avoid vigorous exercise 2-3 hours before going to bed. 

  • Have a relaxing bedtime routine (i.e., a set of relaxing activities you do every night in the same sequence).

  • Consider removing pets from the bedroom while you sleep if you have pets and your sleep is disrupted.

  • Avoid medications that can disrupt your sleep if possible. Talk to your healthcare provider if you suspect your medications are disrupting your ability to sleep. 

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