pre-bedtime routine bedtime routine · •pre-bedtime routine should start 45 –60 minutes before...
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Pre-BedtimeRoutine• Completealltasks/duties• Dimlights• Nofood,alcohol&cigarettes• TakeMelatonin,ifdirectedbyphysician• Brushteeth&wash;usewashroom• InitiateBedtimeRoutine
BedtimeRoutine• Lowlight• Noelectronics,screens,phoneuse• Readfor10– 15minutes• Whenfeelingtiredturnofflights• InitiateSleepAttempt
SleepAttempt• Lightsoff• Usesleepaidsifneeded:earplugs,eyemask,whitenoise,etc.
• Noelectronics,screens,schoolwork,etc• Meditation/mindfulness
SleepPreparationRepeat• Outofbed• Situpatdesk• Lowlight• Readuntilfeelingtired• Repeatmeditation/mindfulness• Noelectronics,screens,schoolwork,etc
45Minutes
15Minutes
15Minutes
Sleep Hygiene 101: Bedtime Routine
Adult
10- 15Minutes
CreatedbyDr.EvanLewis,MDDirector,NeurologyCentreofToronto(NCT)

Sleep Hygiene Tips
1. Timing• pre-bedtimeroutineshouldstart45– 60minutesbeforebedtime
• regularbedtimeandwake-uptimesonweekdaysandweekends
• bedtimeandwakeuptimeshouldnotvarybymorethanonehourfromdaytoday
2. Whattoavoid• naps• eatingordrinkingbeforebedtime• coffee,tea,soda,energydrinksandchocolateafewhoursbeforebed
• alcohol,cigarette,recreationaldrugsbeforebedtime
• TV,computerorcellphoneinbedroom
3. Whattodo• physicalactivity&exerciseduringtheday• practicesleephygieneevery night;evenonweekends!
4. Setting• cool,darkroom• keepwaternearbytoavoidhavingtogetoutofbed
• bedisforsleepingonly- noworkorusingcomputerinbed
5. FallingAsleep• donottrytoforcesleep.• listeningtoaudio(meditation,mindfulness,calmingmusic)ispermitted
CreatedbyDr.EvanLewis,MDDirector,NeurologyCentreofToronto(NCT)

Melatonin1. WhyuseMelatonin?
• Studiesshowthatithelpspeoplegettosleep&stayasleep
2. Safety?• sideeffectsmayincludeheadache,dizziness,
nausea,drowsiness&others• debateinscientificliteraturethatlongterm
usecandisruptsleeppatterns• cancausesleepdisruptionifpropersleep
hygienetechniquesarenot usedwithmelatonin
• intermittentuseofMelatoninisnotadvised
3. AdultDose(>18yrs)• Lowestdosepossibleisbest• Start1– 3mgforafewnights• Ifnoeffect,increaseeverytwonightsupto
maximumdoseof10mg
4. HowtoUseMelatonin• Stateanenddateofuse(ex:2,3or4wks)• Take30-45minutesbeforebedtime• Useevery nightfromstartdatetoenddate• Allowtwoweekstoslowlycomeoffthe
medication• Ex:foroneweekreducedosebyhalfthenforthe
secondweekuseeveryothernightthenstop
5. Resources• MayoClinic:https://goo.gl/eGifnY
CreatedbyDr.EvanLewis,MDDirector,NeurologyCentreofToronto(NCT)