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Sleep Hygiene

Keys to Good Sleep Hygiene: 

Shelby Baptist Medical Center - Sleep Disorders Center 
1022 1st Street N. Suite 501
Alabaster, AL 35007
(205) 621-3737
  1. Maintain a regular wake time, even on off days and weekends.
  2. Try to go to bed only when you are drowsy.
  3. If you are not drowsy, and unable to fall asleep, for about 20 minutes, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when you are sleepy. This process may be repeated as often as needed throughout the night.
  4. Use your bedroom only for sleep, sex and times of illness.
  5. Avoid napping during the day. If you nap, try to do so at the same time each day and for no more than one hour. Mid-afternoon, no later than 3:00 p.m., is best for most people.
  6. Establish relaxing pre-sleep rituals, such as a warm bath, light snack or ten minutes of reading. 
  7. Exercise regularly. Confine vigorous exercise to early hours, at least six hours before bedtime, and do only mild exercise within four hours of bedtime.
  8. Keep a regular schedule for meals, chores, medications and other activities to keep the inner clock running smoothly.
  9. While a light snack before bedtime can help promote sound sleep, large meals should be avoided.
  10. Avoid caffeine within six hours of bedtime.
  11. Don't drink alcohol when sleepy. Even a small dose of alcohol can have a potent affect when combined with tiredness.
  12. Avoid the use of nicotine close to bedtime or during the night. 
  13. Sleeping pills should be used only conservatively. Most doctors avoid prescribing them for longer than three weeks.
  14. Do not drink alcohol while taking sleeping pills or other medications.
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