Sleep Hygiene

Sleep Hygiene 

  • Go to bed and get out of bed at the same time each day
  • Avoid daytime naps or limit them to one mid-afternoon nap that is less than 20 minutes long 
  • Avoid caffeinated drinks late in the day and alcohol use during the evening
  • Eliminate tobacco use, especially at night or in the evening
  • Exercise regularly during the day, but avoid evening exercise
  • Use the bedroom only for sleep or marital relations; avoid school work, business affairs, TV, exercise,or other activities that could lead you to associate your bedroom with these activating experiences
  • Keep the bedroom dark, quiet, and comfortable
  • Avoid stress and try to clear your thoughts in the evening before sleep
  • A regular bedtime routine may help signal your mind that the time to relax and sleep is approaching 

 

Falling Asleep & Staying Asleep Handout