The term “sleep hygiene” refers to one’s sleep habits. People who experience problems falling asleep, staying asleep, or getting good quality sleep may benefit from practicing good sleep hygiene. However, many people aren’t aware of the good sleep hygiene principles advocated by most sleep specialists.
Sleep Hygiene Do’s and Don’ts
DO:
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Establish a regular bedtime and rise time |
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Exercise in the late afternoon or early evening |
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Take a hot bath a couple of hours before bedtime |
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Establish a comfortable sleep environment (e.g., bed, and bedding) |
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Sleep in a dark, quiet area that is temperature and humidity controlled |
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Establish a relaxing pre-sleep routine that you use every night before sleep, such as washing your face, getting into pajamas, reading or listening to soft music before turning the lights out. |
DON'T:
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Take daytime naps |
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Use stimulants such as caffeine and nicotine |
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Drink alcohol before bedtime |
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Go to bed too hungry or too full |
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Eat offensive foods, such as spicy or acidic foods (e.g., orange juice) before bed |
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Try too hard to fall asleep |
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“Watch the clock” |
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Take prescription and over-the-counter medications that might be stimulating (check with your doctor) |
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