_Disorders United States Navy睡眠障碍美国海军课件.pptVIP

* * * * * * * * * * * * * * * * * Sleep Hygiene Attempt to maintain regularity in the sleep–wake cycle timing. Exercise regularly, but not within a few hours of bedtime. Develop a relaxing evening routine. Reserve the bedroom and bed for sleep and sexual activities. Avoid caffeine after lunchtime. Avoid alcohol, especially within a few hours of bedtime. Avoid late heavy meals, but consider a small bedtime snack. Avoid bedroom temperature extremes. Avoid disruptive noises and consider a white noise machine. Avoid excessive wakeful time in bed. Medications used to aid sleep Benzodiazep