Sleep Hygiene Rules

Improve your sleep by following the rules of sleep hygiene. When following a habitual routine, you have a better chance of getting a good night’s rest.

• Never use the bedroom for anything but sleep or sex. Read, watch TV, exercise, eat or argue somewhere else.

• Lie down intending to go to sleep only when you are sleepy.

• If you are unable to fall asleep within twenty-five minutes, get up and go to another room. Stay up until you feel sleepy then return to bed. If you still are unable to fall asleep get up again.

• Set your alarm to get up at the same time each day regardless of how much sleep you got during the night.

• Turn on the lights or walk outside in the sunlight when you wake up in the morning.

• Do not nap during the day.

• Exercising in the morning or late afternoon will help you sleep, but exercising in the late evening will stimulate your body and make sleeping more difficult.

• Eat your evening meals at least two hours prior to going to bed. Large meals or hunger can inhibit sleep.

• Avoid caffeine and refined sugars in the evening. Foods like chocolate, coffee, tea and soda will inhibit sleep. Tobacco and alcohol also disrupt sleep.

• Avoid the use of over-the-counter sleep medicines.

• Relax in the evening before going to bed. Try not to rehash the day’s problems.