Sleeping Smart

Video 2: Smart Sleep Environment

“Can you identify the things in your bedroom that might get in the way of a good night’s sleep? Click around in this bedroom to test your sleep smarts.

Exercise can be helpful for good sleep. If you don't exercise regularly, add good sleep to a long list of reasons why you should take up the habit.

Doing work, watching TV and using the computer, both close to bedtime and especially in the bedroom, hinders quality sleep. Violent shows, news reports and stories before bedtime can be agitating. The sleep environment should be used only for sleep and sex.

Here’s some tips for sleeping smart:

1. Establish a regular bed and wake time.
2. Avoid nicotine altogether and avoid caffeine close to bedtime.
3. Avoid alcohol.
4. Exercise regularly.
5. Establish a consistent, relaxing “wind-down” bedtime routine.
6. Create a sleep-conducive environment that is dark, quiet and comfortable.
7. Discuss the appropriate way to take any sleep aid with a healthcare professional.”

Klickable hotspots (there will be a blinking light on hot spots):

1. TV: Watch your sleep habits, not the TV. Come up with a smart sleeping schedule and do your TV-watching outside of the bedroom.
2. Weights/Exercise Equipment: Diet and exercise are important, but so is sleep. If you have insomnia, sometimes sleep can feel like an uphill battle. Before you give up, make an appointment and talk to your healthcare professional about ways to help you fall or stay asleep.
3. Laptop: Warning: your bedroom is now officially a “no-work” zone. Wind down before bed, stop working.
4. Bed: Your sleep environment should only be used for sleep and sex.
5. Lamp: As part of your wind down routine, dim the lights. Trying to go to sleep after being around bright lights will make sleep more difficult.
6. Fan: Whether you prefer it warm or cool, your bedroom should be comfortable for you.
7. Curtains: Create a sleep-conducive environment that is dark, quiet and comfortable.