{"id":10283,"date":"2021-02-03T14:06:36","date_gmt":"2021-02-03T19:06:36","guid":{"rendered":"https:\/\/www.med.unc.edu\/neurology\/?page_id=10283"},"modified":"2021-02-11T14:37:44","modified_gmt":"2021-02-11T19:37:44","slug":"sleep-hygiene-rules","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/","title":{"rendered":"Sleep Hygiene Rules"},"content":{"rendered":"<p>Improve your sleep by following the rules of sleep hygiene. When following a habitual routine, you have a better chance of getting a good night&#8217;s rest.<\/p>\n<ul>\n<li>Never use the bedroom for anything but sleep or sex. Read, watch TV, exercise, eat or argue somewhere else.<\/li>\n<\/ul>\n<ul>\n<li>Lie down intending to go to sleep only when you are sleepy.<\/li>\n<\/ul>\n<ul>\n<li>If you are unable to fall asleep within twenty-five minutes, get up and go to another room. Stay up until you feel sleepy then return to bed. If you still are unable to fall asleep get up again.<\/li>\n<\/ul>\n<ul>\n<li>Set your alarm to get up at the same time each day regardless of how much sleep you got during the night.<\/li>\n<\/ul>\n<ul>\n<li>Turn on the lights or walk outside in the sunlight when you wake up in the morning.<\/li>\n<\/ul>\n<ul>\n<li>Do not nap during the day.<\/li>\n<\/ul>\n<ul>\n<li>Exercising in the morning or late afternoon will help you sleep, but exercising in the late evening will stimulate your body and make sleeping more difficult.<\/li>\n<\/ul>\n<ul>\n<li>Eat your evening meals at least two hours prior to going to bed. Large meals or hunger can inhibit sleep.<\/li>\n<\/ul>\n<ul>\n<li>Avoid caffeine and refined sugars in the evening. Foods like chocolate, coffee, tea and soda will inhibit sleep. Tobacco and alcohol also disrupt sleep.<\/li>\n<\/ul>\n<ul>\n<li>Avoid the use of over-the-counter sleep medicines.<\/li>\n<\/ul>\n<ul>\n<li>Relax in the evening before going to bed. Try not to rehash the day&#8217;s problems.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Improve your sleep by following the rules of sleep hygiene. When following a habitual routine, you have a better chance of getting a good night&#8217;s rest. Never use the bedroom for anything but sleep or sex. Read, watch TV, exercise, eat or argue somewhere else. Lie down intending to go to sleep only when you &hellip; <a href=\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/\" aria-label=\"Read more about Sleep Hygiene Rules\">Read more<\/a><\/p>\n","protected":false},"author":58435,"featured_media":0,"parent":10296,"menu_order":45,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"layout":"","cellInformation":"","apiCallInformation":"","footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-10283","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep Hygiene Rules | Department of Neurology<\/title>\n<meta name=\"description\" content=\"You can improve your sleep by following the rules of sleep hygiene each and every night.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep Hygiene Rules | Department of Neurology\" \/>\n<meta property=\"og:description\" content=\"You can improve your sleep by following the rules of sleep hygiene each and every night.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/\" \/>\n<meta property=\"og:site_name\" content=\"Department of Neurology\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ºÚÁÏÍøNeurology\/\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-11T19:37:44+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@ºÚÁÏÍøneurology\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/\",\"url\":\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/\",\"name\":\"Sleep Hygiene Rules | Department of Neurology\",\"isPartOf\":{\"@id\":\"https:\/\/www.med.unc.edu\/neurology\/#website\"},\"datePublished\":\"2021-02-03T19:06:36+00:00\",\"dateModified\":\"2021-02-11T19:37:44+00:00\",\"description\":\"You can improve your sleep by following the rules of sleep hygiene each and every night.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/frequently-asked-questions\/sleep-hygiene-rules\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.med.unc.edu\/neurology\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Divisions\",\"item\":\"https:\/\/www.med.unc.edu\/neurology\/divisions\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Sleep Medicine\",\"item\":\"https:\/\/www.med.unc.edu\/neurology\/divisions\/sleep-1\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Frequently Asked Questions &#038; 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