Healthy Sleep Habits

Take Sleep Seriously

Standard Sleep Time

• Establish a regular bed and rise time every day, even on weekends.
• Allow enough time for sleep so that you wake up refreshed (For adults, 7 – 9 hours is recommended).
• Consider using a smart watch/app that helps to track your sleep, or a diary of your sleep habits.

Avoid

• Caffeinated substances after 2 pm (coffee, tea, soft drinks, chocolate, etc.).
• Alcohol within 3 hours of bedtime.
• Nicotine within a few hours of bedtime.
• A large meal close to bedtime.
• Exercise within a few hours of bedtime.
• Digital devices – Use blue light blockers/glasses for TV, smartphone, computers, or other light producing equipment and do not use electronic devices within one hour of bedtime because it will signal the brain’s pineal gland to stop secreting melatonin, a hormone that induces sleep in response to darkness.

Bed is for Sleeping or Intimate Activities Only

• Do NOT read, watch TV, use the phone, etc. while in bed.

Prepare for Sleep One Hour Before Bed

• Lower the amount of light around you
• Establish a regular routine. Do quiet activities like listening to music, reading with a yellow light, taking a warm shower/bath, etc. Also consider a cup of chamomile or kava tea, which can provide sedative or relaxation effects.
• Write down a list of your next day activities and leave the paper and your thoughts, planning, worries, etc. in a room outside of your bedroom.

Prepare the Room

• Cooler (66-68 degrees Fahrenheit) is recommended.
• Dark (or, use mask) with no night lights (have a flashlight within reach to use if you get out of bed and to use if the power goes out). However, some individuals who experience dizziness may consider the use of a night light to help with using vision to orient themselves if they are unsteady.
• Control noises that bother you with earplugs or sound screening device (fan, air conditioner, soft sounds like rain, etc.).
• If you get dizzy when lying flat on your back or with rolling, consider using pillows or a wedge to elevate your head or a large pillow against your side to avoid rolling to the symptomatic side.

Trouble Going to Sleep or Staying Asleep?

• Consider trying controlled breathing, mindfulness meditation, progressive muscle relaxation, relaxing music, binaural beats (with headphones), and guided imagery. An app such as Calm or Headspace can help.
• If you awake in the night and cannot go back to sleep within 20 minutes, get up and do a quiet activity (read or listen to something soothing, warm bath), using a softer light, then go back to bed when you get sleepy.
• If you have a problem sleeping through the night, stick to waking up at your usual time regardless of the amount of sleep you had the night before. Then, go to bed at your regular time.
• Consider over-the-counter sleep aids, supplements, or Melatonin. Or drink a warm cup of calming tea before bedtime. Always consult your physician first to ensure safety.
• A good mattress and pillow can make a big difference. What works for you may be different than what works for others, so test out many options.
• Many people, especially those with Mal de Debarquement (MdDS), find that a weighted blanket helps them feel rooted and secure, aiding in sleep.
• Use ear plugs, dark window shades, or eye covers as needed. Some people find that nasal strips help them breathe more comfortably.
• With chronic insomnia, consider seeking counseling that includes cognitive behavioral therapy.
• Discuss with your physician if any of your current medications may be disrupting your sleep. Ensure that no other medical conditions are affecting your sleep, such as thyroid disorders, mood disorders, hormone imbalances, etc.

Habits to Help During the Day

• Try to avoid taking a nap. However, if you need to nap, limit it to no more than 20 minutes.
• Get regular physical activity. Yoga is a routine that can also help to reduce stress and anxiety. For more information on recommended exercise, see the physical activity guidelines for Americans on www.health.gov.
• Strive to get 30 minutes of natural light exposure each day (go outside or open windows/blinds in your home).

Research

• Chronic Vestibular Hypofunction Is Associated with Impaired Sleep: Results from the DizzyReg Patient Registry – Temporary or permanent vestibular hypofunction has been hypothesized to affect circadian rhythm, sleep, and thermoregulation.

Sleep Assessments

• Pittsburgh Sleep Quality Index
• Sleep Quality Scale
• Insomnia Severity Scale