Sleep hygiene is the practice of following simple behaviors to support restful, effective sleep.  Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene or an underlying sleep disorder.

Some measures of sleep hygiene include:

• Getting up at the same time each day.

• Establishing a regular bedtime routine.

• Using relaxation techniques shortly before sleep. Allow at least 1 hour to unwind before bedtime.

• Restricting sleep to just the bedroom.

• Avoiding large meals within four hour of sleep.

• Regular exercise, preferably in the morning.

• Getting adequate exposure to natural daylight every day.

• Avoiding exercise less than 1 hour before going to sleep.

• Avoiding, if possible, napping during the day.

• Keeping the bedroom at a comfortable temperature.  It is better for the bedroom to be slightly cooler—losing body heat has been shown to help the onset of slow wave (deep) sleep.

• Keeping the bedroom as dark as possible.

• Avoiding stimulants of any kind  or alcohol within four hour of retiring. People who are sensitive to stimulants, or who consume them in quantity, may need to extend this restriction to six or more hours before they attempt to sleep.

• Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a white noise machine to help block outside noises. The fan should be left at the lowest clearly audible level, as a loud fan would be counter productive.

The information contained on this web page is considered informational and is not intended as medical advice. You should seek the advice and care of your local physician. Information on this web site is subject to change without any notice. The information on this web page may include technical inaccuracies or typographical errors.