10 Sleep Hygiene Commandments for Adults

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1- Have regular sleeping and waking hours.

2 – If you have a habit of napping, do not exceed 45 minutes of sleep.

3 – Avoid excessive alcohol intake 4 hours before bedtime and do not smoke.

4 – Avoid caffeine 6 hours before bedtime, which includes drinks and foods such as coffee, tea, soft drinks, chocolate.

5 – Avoid heavy, spicy or sugary foods 4 hours before bedtime. But a light meal before bedtime is acceptable.

6 – Exercise regularly but not before going to bed.

7 – Use comfortable bedding.

8 – Find a comfortable sleeping temperature and keep the room well ventilated.

9- Avoid noise and eliminate as much light as possible in the room.

10 – Reserve the bed to sleep and make love. Do not use the bed as an office or recreational room.

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