SLEEP HYGIENE
Insomnia simply means
unable to sleep and can be
linked with sleep apnea,
depression, and anxiety.
1. Get Regular. Go to bed
& get up at the same time
every day, even on
weekends! Bed is only for
sleep and sex. Dont avoid
activities if youre tired.
2. Sleep When
Sleepy. Sleep
when tired. If you have to
nap, make it less than an
hour and before 3 pm.
3. Avoid Caffeine,
Nicotine, & Alcohol.
Avoid drugs, caffeinated
drinks, and alcohol 4-6
hours before bed. These
will keep you
wide-awake.
Sleep hygiene
describes good
sleep habits and 6. Eat Right. Eat a healthy-
routines. balanced diet. Dont sleep on
an empty stomach. No heavy
meals before bed.
4. Sleep Rituals. Relax 15
minutes before bed, drink
caffeine-free tea, or take a
hot bath 1-2 hours before
7. No Clock-Watching.
bed.
Checking the clock during
the night wakes you up
causing anxiety.
8. Right Space. Bedroom
5. Exercise. Dont exercise
should be quiet &
4 hours before bed.
comfortable. Cool room (65-
Morning walks leave you
72 degrees F) with blankets,
feeling refreshed!!
curtains to block sun and
earplugs for noise.
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SLEEP HYGIENE
Ask yourself this
1. Are you unable to sleep at night?
2. Do you frequently wake up during the night?
3. Do you wake up early and are unable to fall back asleep?
4. Do you relax before going to bed?
5. Do you take any medications to help you fall asleep?

OT and Sleep Talk to your Doctor Resources for Sleep

Sleep is important Novant Health Sleep
Ask your doctor about Center
because the more
an OT referral for more
Address: 3333 Silas Creek
sleep you get, the
help with applying Pkwy, Winston-Salem, NC
more you will be able 27103
sleep hygiene
to stay awake, go to Phone: (877) 992-9253
strategies.
work, and enjoy time
with friends and Novant Health Summit
family. Sleep and Neurology
Address: 2025 Frontis
Plaza Blvd #120, Winston-
Salem, NC 27103
Phone:(336) 277-2200