Table 2.

Recommendations for sleep hygiene

The measures that will make it easier for you to dose off and improve your sleep quality and quantity are listed below. Try to follow all the recommendations as much as possible. When you encounter a recommendation that has a negative impact on you, you can skip that recommendation. Conflicting recommendations should be implemented where appropriate.

Establish a routine for sleep. Sleep at a certain time in a certain place with clothes that will make you comfortable. This setting should be as isolated as possible in terms of sound, light, and other stimuli.

If you have trouble sleeping despite following the first recommendation, change your sleeping place and setting. Sleep in different beds for a few days.

Set a time for going to bed and getting out of bed, which is suitable for the physiology. Be strict at waking up at the time you planned to, even if you have slept a little. If your waking up time has shifted to the later hours of the day, you can do this by adjusting wake-up time gradually.

If you have spent a long time trying to sleep in bed, get up and do activities that will not stimulate you mentally and physically, then come back to bed again. Do not check the clock in the meantime.

Avoid stimulants such as tea or coffee, heavy exercise, or drinking alcohol in the evening. Albeit alcohol makes it easier to fall asleep, it adversely affects your sleep quality.

Do not use the bed for purposes other than sex and sleep. Do not take care of your daily routines in bed, do not watch TV.

Do not take naps (short light sleep breaks) during the day.

Prefer to sleep in a dark and slightly cool room, as it is known to increase melatonin secretion.

Do not ponder on insomnia and its consequences.

Stop accounting for what happened that day and making plans for what could happen tomorrow. If you need it, you can set a time zone that is not close to bedtime as a worry or plan time. (This period should not be longer than half an hour)