Sleep Hygiene Tips

Good sleep hygiene can be achieved if you perform and carefully follow these important practices:

• Sleep only long enough to feel rested and then get out of bed.
• Go to bed and get up at the same time every day.
• Do not force yourself to sleep. If you cannot fall sleep, get out of bed and try again later. You may read a book with dim lights but avoid stressful or stimulating activities or eating.
• Have coffee, tea and other foods that have caffeine preferably in the morning/afternoon. Avoid two (2) hours before bed time.
• Avoid alcohol in the late afternoon, evening and bedtime.
• Avoid smoking, especially in the evening.
• Keep your bedroom quiet, dark, cool and free of reminders of work or other things which may cause stress.
• Try to solve problems you have before going to bed. You may keep a journal to write down problems and note potential solutions which may interfere with falling asleep.
• Exercise several days a week. Exercise can help you fall asleep faster and sleep more soundly but allow at least three (3) hours between the end of exercise and bedtime.
• Refrain from looking on phones or reading devices such as e-books which give off light before going to bed. This will only make it harder for you to fall asleep.
• Avoid having more than one nap. It should not be longer than twenty (20) minutes. Longer naps may affect the time and quality of sleep overnight.
• here are other ways or additional tips which you can also improve your sleep, such as:
• Relaxation therapy, in which you focus on relaxing all the muscles of your body one by one.
• Working with a counselor or psychologist to deal with the problems that might cause poor sleep.