Table 4.

Sleep hygiene (modified from ref. 33)

Tips	Contents
(1) Regular exercise	Take regular exercise. Adequate aerobic exercise improves the ability to fall asleep. Exercise in the early morning and early evening promotes deep sleep and improves sleep quality; however, exercise just before bedtime should be avoided.
(2) Bedroom environment	Keep bedroom dark and quiet. Noises and dim light can interrupt sleep. Maintain a comfortable bedroom temperature (below 24 degrees Celsius [75 degrees Fahrenheit]). During the summer season, consider using an air conditioner.
(3) Regular meals	Keep regular eating patterns, 3 times/day. When you feel hungry, eat a light snack (cheese, milk, nuts, or carbohydrates) but avoid heavy meals before bedtime.
(4) Limit fluid intake before bedtime	Limit fluid intake before bedtime to reduce the frequency of urination during sleep. In cases of cerebral infarction or angina pectoris, follow the instructions of your primary physician.
(5) Avoid caffeine	Caffeine intake before bedtime may result in sleep‐initiation and maintenance problems. Limit caffeinated foods and beverages (Green tea, tea, coffee, cola, and chocolate) to the equivalent of three cups of coffee and ingest them no later than 4 h before bedtime.
(6) Avoid alcohol	Limit alcoholic beverages, which may promote sleep initiation but cause fragmented and unrefreshing sleep.
(7) Avoid smoking	Avoid smoking in the evening. Nicotine acts as a stimulant, interfering with sleep.