Place a priority on your sleep. The majority
of adults require seven to nine hours of sleep per night in
order to function optimally during the day. Sleep deprivation
reduces your ability to cope with stress.
Maintain a regular bedtime and rise time that
does not vary by more than one hour. If you nap, take your nap
at the same time every day.
Limit caffeine to no more than one mug or two
small cups of coffee, or 24 ounces of soda per day. Do not use
any caffeine within eight hours of bedtime.
Avoid alcohol within four hours of bedtime.
Plan for a relaxing, "winding-down"
time of at least 30 minutes before you go to bed.
Exercise daily, but not within six hours of
bedtime.
Obtain daily exposure to outdoor light, but avoid
bright light within six hours of your bedtime, particularly
if you have a history of insomnia.
Do not drive or operate machinery if you are
sleep-deprived. Sleep deprivation significantly increases risk
of accidents even in people who claim that they do not feel
sleepy.
Do not eat a heavy meal just
before going to bed.
If you have a sleep problem
that persists for more than two weeks, consult your primary
care physician or sleep specialist.
If you are a Munson Healthcare patient and have a compliment,
concern, or complaint, please contact one of our Patient
Liaisons.
