Sleep HygeineWhat is "Sleep Hygiene"?

"Sleep Hygiene" defines the things that you can do to help get a good night's sleep. Try following these tips if you are having trouble falling asleep or if you do not wake feeling refreshed:

  • Wait until you are sleepy before going to bed.
  • Pre-sleep rituals help to initiate relaxation before going to bed. A warm bath, light snack, or a few minutes of reading or listening to music can help initiate good sleep. 
  • Avoid eating heavy meals near bedtime.
  • If you're not asleep after 20 minutes, get out of bed and go to another room and do something quiet for a short time.
  • Try to keep a regular schedule of when you go to bed and when you get up, 7 days a week.
  • Avoid napping, and no naps after 3 PM.
  • Do not read, eat, watch TV, talk on the phone, or play board games in bed.
  • Avoid caffeine (coffee, tea, soda, chocolate) after lunch.
  • Avoid any type of alcohol within six hours of your bedtime.
  • Do not smoke (or use any tobacco product) within two hours of your bedtime.
  • Regular exercise helps in getting a good night’s sleep, but avoid strenuous exercise within six hours of your bedtime.
  • Avoid sleeping pills, or use them cautiously.
  • Try to clear your mind of things that make you worry.
  • Maintain a quiet, dark, and cool bedroom environment.