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Sleep, Sleep Disorders, and Biological Rhythms
Table 5.1. Good Sleep Habits: Getting a Good Night’s Sleep
Both internal and external factors are important in determining the quality of our sleep. Advice for
developing good sleep habits includes the following:
1. Maintain the same sleep/wake cycle on both weekdays and weekends. This prevents our
internal biological clock from being reset by altered bedtimes and wake times.
2. Avoid alcohol. Alcohol inhibits REM sleep and disrupts sleep during the last part of the
night. Alcohol does not promote good sleep and it can exacerbate existing sleep disorders,
especially apnea.
3. Avoid caffeine from midafternoon on. Caffeine is a stimulant that interferes with sleep onset
and the rhythm of sleep. Caffeine may take up to 8 hours to be cleared from the body.
4. Avoid nicotine. In addition to other health-related issues of smoking, nicotine is a stimulant,
which produces changes in the body and brain that are not compatible with good sleep.
5. Engage in exercise. Exercise during the day improves the quality of NREM sleep. However,
exercise up to four hours prior to bedtime can interfere with sleep.
6. Control your bedroom environment. Make your room and bed as comfortable as possible. At
bedtime, keep your room as dark and quiet as possible. Keep the temperature on the cool
side. A temperature of 65°F is recommended for good sleep.
7. Avoid late evening meals, although a light snack (not too much) is okay. Foods such as milk,
bananas, fish, and turkey, which contain the amino acid tryptophan, may have some benefit
in promoting sleepiness.
8. Try to get outside in natural sunlight for at least 30 minutes each day. Daylight is important
in regulating our circadian rhythm.
9. Try to relax and leave the day’s problems behind. Unwind by reading or listening to the
radio. Don’t watch the clock and worry about getting to sleep.
10. If you believe you have a serious problem, there are sleep specialists who can help. Begin by
talking with your physician.
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