Sleep Hygiene

Sleep hygiene refers to a list of recommended behaviors and environmental conditions that can improve the quality of your sleep. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.

Behaviors to avoid:

• Having caffeine after lunch
• Having alcohol within 6 hours of bedtime
• Watching television right before going to bed
• Having a cigarette before bedtime
• Going to bed hungry or when you've had a big meal
• Going to bed before you are sleepy
• Exercising too close to bedtime

Behaviors to adopt:

• Using your bedroom only for sleep and sex
• Exercising regularly, preferably in the morning or early afternoon
• Keeping a regular bedtime and waking time, even on the weekends
• Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
• Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
• Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light