Tag Archives: bedtime routine

What are Healthy Sleep Habits?

I have written repeatedly about The Importance of a Good Night’s Sleep. That is one of my links highlighted at the top of this page. If you click on it you will be directed to at least seven blog posts on the importance of sleep.

This is my dog, Gabi, I wish I could sleep as soundly as she does.

This is my dog, Gabi, I wish I could sleep as soundly as she does.

This afternoon I went to one of Northwestern Memorial Hospital’s Healthy Transitions Program® that happened to be about healthy sleep habits. Associate Professor Ramadevi Gourineni in Neurology and Director of the Insomnia Program gave us the following list of Good Sleep/Wake Habits:

Daytime factors included:
*Avoiding excessive caffeine. She said not to consume more than two or three (10-12 ounce) beverages with caffeine and not to take anything with caffeine after 2:00 p.m.
*Avoid excessive napping. A 30 to 45 minute nap prior to 2:00 p.m. is all right.
*Exercise three to five days a week for 30 minutes or longer.
*Do Not Smoke.
*Stay active during the day and get sunlight exposure.

Evening Factors included:
*Avoid unintentionally falling asleep sitting and relaxing in the evening.
*Avoid alcohol before bedtime.
*Finish heavy meals at least three hours before bedtime, particularly if you have problems with regurgitation. *On the other hand, a light bedtime snack is all right. Continue reading

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Filed under aging, caffeine, Exercise, health, healthy living, sleep, smoking