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Sleep Hygiene

Sleep Hygiene. NDSU Counseling Center Ceres 212 231-7845 www.ndsu.edu/counseling. What is sleep hygiene?. Sleep practices that help you maintain your health. These practices can help you get to sleep easier and feel more rested. Why does it matter?.

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Sleep Hygiene

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  1. Sleep Hygiene NDSU Counseling Center Ceres 212 231-7845 www.ndsu.edu/counseling

  2. What is sleep hygiene? • Sleep practices that help you maintain your health. • These practices can help you get to sleep easier and feel more rested.

  3. Why does it matter? Sleep deprivation can cause the following • shortened life spans • increased risk of heart disease and stomach problems • irritability, depression • increased risk of automobile crashes • decreased work performance and memory lapses • marital, social and employment problems • difficulty learning

  4. Basics of Good Sleep Hygiene • Protect your need for sleep • Ensure that you have 7.5-8 hours set aside for sleep every day • Keep regular sleep hours • an erratic sleep schedule messes up your biological clock and can make getting a full night’s sleep more difficult • go to bed at the same time every night and get up at the same time every morning

  5. Basics of Good Sleep Hygiene • Avoid vigorous exercise before sleep • Avoid late afternoon or evening naps • Avoid eating large meals before bed • Do not allow yourself to lie in bed and worry • get up and do something to alleviate the worry (like journalling)

  6. Basics of Good Sleep Hygiene • Avoid caffeine before bed • Take a warm bath before bed if you have a particularly difficult time getting to sleep • Listen to soothing music • Use your bed only for sleeping • do not read, watch tv, or study in bed - learn to associate your bed with relaxation

  7. Basics of Good Sleep Hygiene • Ensure a dark, quiet, cool environment • Avoid oversleeping or lying in bed for prolonged periods of time after your sleep is completed

  8. If you can’t sleep . . . • Try not to care whether you fall asleep or not - sometimes worrying about falling asleep is enough to keep you awake • Do something relaxing to distract yourself from you inability to sleep

  9. If you can’t sleep . . . • Avoid activities like housekeeping, laundry, reading, etc. that will get you active • Try boring activities • Eat a light snack

  10. To Learn More Visit with the Counseling Center 212 Ceres Hall - 231-7671 www.ndsu.edu/counseling • Visit Student Health Services Wellness Center - 231-7331 http://wellness.ndsu.nodak.edu/shs/

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