Tips for Improving Sleep Hygiene

Download Tips for Improving Sleep Hygiene

Perfect your Sleep Environment

  • Keep a quiet environment.
  • Maintain a cool and steady temperature in your room.
  • Only use your bed for sleep and sex – don’t eat in bed or do work from bed.
  • Remove or block sources of light that remain on even after you’ve turned off the lights.

Create a Pre-bedtime Routine

  • Avoid nicotine before bedtime.
  • Avoid caffeine 6 hours before bed.
  • Avoid stimulating activities before bed.
  • Go to bed at the same time every night.
  • Raise your body temperature by taking a warm bath.
  • Do a quiet task like listen to music or think calming thoughts before going to bed.
  • Get out of bed at the same time every morning even if you slept late the night before.
  • Avoid taking naps throughout the day – if you take a nap make sure it is no longer than 25 minutes.
  • Practice relaxation techniques like diaphragmatic breathing, progressive muscle relaxation, and visual imagery.
  • Avoid watching TV, using your computer, phone, or tablet 30-60 minutes before going to bed.  The screens of these devices emit a blue light that can signal to your body that it’s time to stay awake.
  • Do not drink alcohol before bed as it can cause awakenings throughout the night and decrease the quality of your sleep.
  • Avoid a heavy meal right before bed – eat a light snack if you’re hungry.
  • Get a pre-sleep routine that lets your body know it’s time to sleep. This can be showering, reading, or another non-stimulating activity.

While in Bed

  • Practice relaxation techniques like diaphragmatic breathing, progressive muscle relaxation, and visual imagery.
  • If you find yourself worrying about unresolved issues in bed, set a time earlier in the day to resolve these issues.
  • If you lay in bed for more than 15 minutes unable to sleep, get out of bed and occupy yourself with a non-stimulating activity. Likewise, do the same thing if you wake up during the middle of the night and find yourself unable to fall back asleep after 15 minutes.