3 simple ways to get quality sleep.

Basic sleep hygiene is a set of guidelines to promote good quality and appropriately sized sleep for everyone, which has positive long-term health benefits. It consists of three simple, practical recommendations:

1. Behavior modification
2. Mental relaxation
3. Creating an environment conducive to sleep.

1. Behavior modification.

• Regulate your biological clock by going to bed and waking up at approximately the same time every day. Get some morning sunlight and avoid bright light before bedtime.
• Exercise regularly, but avoid exercising right before bedtime.
• Avoid consuming caffeinated foods and drinks such as tea, coffee, and soda in the evening, or especially before bed, as caffeine stimulates the brain and may make it difficult or impossible to fall asleep.
• Avoid smoking. The nicotine in cigarettes and cravings keep the brain alert and cause interrupted sleep.
• Avoid alcoholic beverages before bedtime. While drinking alcohol may initially lead to falling asleep faster, it can disrupt sleep in the latter half of the night and cause the pharyngeal muscles to relax further.
• Avoid napping during the day. If necessary, keep naps shorter than 30 minutes and avoid napping after 3 PM, as this can make it harder to fall asleep at night.
• Avoid drinking large amounts of water before bed, as this may cause frequent urination, leading to interrupted sleep.
• Avoid large meals, difficult-to-digest foods, and spicy foods within 4 hours of bedtime. During sleep, swallowing and digestion are reduced, and gastric acid secretions are most abundant in the middle of the night, increasing the risk of acid reflux.
• Avoid taking sleeping pills continuously for more than 2 weeks, except under medical treatment, as this may lead to addiction.

2. Relaxing the mind.

• Calm and relax your mind before bedtime.
• Avoid work or anything that causes stress before bed. You might want to write down your worries in a journal before going to sleep.
• If you can't fall asleep or wake up in the middle of the night for more than 30 minutes, it's recommended to get out of bed and do a relaxing activity, such as reading a book or listening to music. Return to bed when you feel sleepy. Avoid focusing on or trying to fall asleep.

3. Creating an environment conducive to sleep.

• The bedroom environment should be conducive to rest, such as being quiet, undisturbed, having cool and comfortable air, and using bedding that is ergonomically appropriate.
• Bed should be used for sleeping and resting; avoid other activities such as watching television, listening to music, talking on the phone, or eating.

If you continue to have trouble sleeping after following the initial suggestions, you should consult a doctor to determine the cause and treatment plan.

By Dr. Panthipa Samutrsakorn
Department of Otolaryngology
Phra Nang Klao Hospital