Sleep Hygiene
- Maintain a regular bedtime, even on weekends and holidays.
- Only try to sleep when drowsy.
- Sleep only in bed.
- If unable to sleep, engage in a quiet activity outside of bed.
- Avoid napping, if possible. If you must nap, do so at the same time of day, and never after 3 pm or for more than 1 hour.
- Establish pre-sleep rituals, such as a bath, or quiet reading.
- Exercise regularly. No vigorous exercise less than 6 hours before bedtime.
- Keep a regular schedule for meals, exercise, and other activities.
- Avoid large meals before bed. No spicy snacks before bed either.
- Avoid caffeine within 6 hours of bedtime.
- Do not use alcohol to promote sleep. The quality of sleep is greatly worsened.
- Avoid nicotine at bedtime, or during the night.
- Use sleeping aids conservatively, and see your doctor if you find a frequent need for them.
For more detailed information, download our Sleep Hygiene report.
(PDF File - 75 KB)
