What Is Sleep Hygiene?

According to the American Sleep Association, sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions.

Sleep Hygiene Tips: 

1. Maintain a regular sleep routine

  • Go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week.

2. Avoid naps if possible

  • Naps decrease the ‘Sleep Debt’ that is so necessary for easy sleep onset.
  • Each of us needs a certain amount of sleep per 24-hour period. We need that amount, and we don’t need more than that.
  • When we take naps, it decreases the amount of sleep that we need the next night – which may cause sleep fragmentation and difficulty initiating sleep, and may lead to insomnia and sleep deprivation.

3. Don’t stay in bed awake for more than 5-10 minutes.

  • If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet during these periods! That will just stimulate you more than desired.

4. Don’t watch TV or read in bed.

  • When you watch TV or read in bed, you associate the bed with wakefulness.
  • The bed is reserved for two things – sleep and ‘hankypanky’.

5. Drink caffeinated drinks with caution

  • The effects of caffeine may last for several hours after ingestion. Caffeine can fragment sleep, and cause difficulty initiating sleep. If you drink caffeine, use it only before noon.
  • Remember that soda and tea contain caffeine as well.

6. Avoid inappropriate substances that interfere with sleep

  • Cigarettes, alcohol, and over-the-counter medications may cause fragmented sleep.

7. Exercise regularly

  • Exercise before 2 pm every day. Exercise promotes continuous sleep.
  • Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep.

8. Have a quiet, comfortable bedroom

  • Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer.
  • Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK.
  • If your pets awaken you, keep them outside the bedroom.
  • Your bedroom should be dark. Turn off bright lights.
  • Have a comfortable mattress.

9. If you are a ‘clock watcher’ at night, hide the clock.

10. Have a comfortable pre-bedtime routine

  • A warm bath, shower
  • Meditation, or quiet time

 

 

Read all news

FAQs Icon

FAQs

I am not working. Can I stay on the Plan’s coverage?

If you are not working, but you are still eligible for Plan coverage under the collective bargaining agreement, you may continue your coverage under the Plan by making monthly payments to the Plan during your period(s) of leave. You must notify the Health and Welfare office when you return to work.

If you are out on Workers’ Compensation, you must also make your monthly payments directly to the Health & Welfare Plan because they are not deducted from your paycheck or from your Workers’ Compensation benefits.

Payments are due on the first of the month. It is your responsibility to make your Health & Welfare payments on time. The Plan does not send notices of delinquent payments, nor will it send you a bill. If you do not make your payments on time, your coverage under the Plan will end. Consider permitting the Plan to deduct payments from your bank account. Contact the Plan for more information.

Coverage will retroactively end as of the monthly premium payment due date if the required monthly premium payment is not paid within 30 days from the due date (e.g., if the monthly premium payment for September, which is due on September 1, is not paid by September 30th, coverage would be terminated as of September 1). If coverage is terminated due to non-payment of the required monthly premium payment, you may again become covered (on a prospective basis) by sending in the required monthly premium payment for future coverage. Your coverage will re-start as of the first day of the month following receipt of the required monthly premium payment. You will not be permitted to retroactively reinstate coverage for any period of coverage that terminated due to non-payment of the required monthly premium payment.

If you are on a leave of absence for military duty, you are permitted to continue medical, dental, prescription drug, and vision benefit coverage under this Plan for you and your covered dependents in accordance with the Uniformed Services Employment and Reemployment Rights Act of 1994 (USERRA). Please see the “If You Enter Military Service”  section on the Life Events page for more information.

If your coverage ends due to termination of your employment with METRO, you may be eligible for COBRA for you and your family. Although METRO will notify the Health & Welfare Plan of your termination, you are also encouraged to inform the Health & Welfare Plan to avoid any delay.

If you lose Plan coverage due to the termination of your employment or any other reason, you may want to look into purchasing health coverage through a Health Insurance Marketplace.

View All FAQs