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Sleep Hygiene Tips
- Establish a regular sleep wake schedule.
- Get up at the same time every day of the week.
- Get a good dose of daylight every morning. This sets your biologic clock.
- Don't spend too much time in bed.
- Do not go to bed because you are bored, tired, or because it is time.
- Do not use the bed for resting.
- Do not try to force yourself to sleep by spending more time in bed.
- Do not eat or drink too much before bedtime.
- Design your sleep environment to be quiet, dark, cool, and comfortable.
- Do not read or watch TV in bed. The bed should only be for sleep and sex.
- If you cannot go to sleep, get out of bed and do something boring.
- Do not stay in bed getting frustrated that you can not sleep.
- Avoid engaging in any physical activity right before bedtime.
- Do not do any housework or chores if you cannot sleep.
- Avoid working on the computer right before bedtime.
- Avoid caffeine, particularly late in the day.
- Avoid alcohol and nicotine, especially close to bedtime.
- Exercise regularly, but not within four hours of bedtime.
- Avoid naps, particularly in the late afternoon or evening.
