How to Sleep Better: Guide to Good Sleep Hygiene

Good Sleep Hygiene

Good sleep hygiene includes maintaining a regular, healthy sleep / wake cycle each day, 7 days a week, including:

• Limiting the time you spend in bed awake if you are having trouble sleeping at night
• Getting 20 minutes of sunlight each day or light therapy with a full-spectrum light box
• Exercising and being active in the morning or late afternoon
  • If you are having difficulty sleeping, avoid vigorous exercise 2 hours before bedtime
• Engaging in relaxation techniques in the afternoon and evening, including:
  • Biofeedback
  • Breathing exercises
  • Meditation
  • Progressive muscle relaxation
  • Yoga
• Avoiding caffeine 6 hours before bedtime
• Avoiding alcohol, nicotine, and other stimulants
  • If you are planning to have alcohol, have it early in the evening
• Avoiding large, heavy meals and snacks before bedtime
• Avoiding going to bed hungry
  • A light snack can sometimes help you sleep better
• Avoiding naps during the day
  • If you are having trouble sleeping at night, it is best to entirely avoid napping during the day; but if you must doze off during the day, limit your nap to 30 or fewer minutes
• Maintaining a relaxing bedtime routine, including:
  • Go to bed at the same time each night
  • Wake at the same time each morning
  • Avoid upsetting conversations
  • Avoid vigorous activities
  • Avoid going over events of your day and planning the next day
  • Sleep in a dark, quiet, cool room
• Using your bed only for sleep and sex
  • Avoid watching television, listening to the radio, and reading in bed
  • If you cannot fall asleep or if you wake and cannot return to sleep after 20 minutes, get out of bed and relax in another room.
• Avoiding sleeping pills for more than 1 or 2 nights per month and avoiding them entirely if you have obstructive sleep apnea

What Affects Your Sleep Quality?

Lifestyle and Habits

Sleep Environment