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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

Sleep Hygiene

NDSU Counseling Center

Ceres 212

231-7845

www.ndsu.edu/counseling

what is sleep hygiene
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
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
basics of good sleep hygiene
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
basics of good sleep hygiene5
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)
basics of good sleep hygiene6
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
basics of good sleep hygiene7
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
if you can t sleep
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
if you can t sleep9
If you can’t sleep . . .
  • Avoid activities like housekeeping, laundry, reading, etc. that will get you active
  • Try boring activities
  • Eat a light snack
to learn more
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/