Sleep Hygiene

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Sleep Hygiene

Sleep hygiene refers to a set of practices and habits that promote good, restful sleep.

Here is a list of important rules for maintaining good sleep hygiene:

  • Maintain a Consistent Sleep Schedule:
    • Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
  • Create a Relaxing Bedtime Routine:
    • Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing relaxation exercises.
  • Make Your Sleep Environment Comfortable:
    • Ensure your bedroom is dark, quiet, and at a comfortable temperature.
    • Ideal sleep temperature is 18.5 degrees Celsius.
    • Invest in a comfortable mattress and pillows.
  • Limit Exposure to Screens:
    • Avoid electronic devices with screens (phones, tablets, TVs) at least an hour before bedtime. The blue light emitted from screens can interfere with your sleep-wake cycle.
  • Be Mindful of Your Diet:
    • Avoid large meals close to bedtime.
    • Limit fluid intake in the evening to reduce nighttime awakenings for bathroom trips.
  • Avoid caffeine:
    • It’s best to avoid consuming any caffeine (coffee, tea, cola, chocolate) after 2 pm.
  • Avoid alcohol:
    • It’s best to avoid alcohol 4-6 hours before bed. Many people use alcohol to help them relax and get to sleep. This should be avoided. It can greatly disturb the quality of your sleep.
  • Get Regular Exercise:
    • Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
    • A brisk walk in the evening after dinner can help sleep quality.
  • Manage Stress:
    • Practice stress-reduction techniques like meditation, deep breathing, or yoga to calm your mind before sleep.
  • Avoid Naps:
    • It is best to avoid taking naps during the day.
    • If you need to nap during the day, keep it short (20-30 minutes) and avoid napping after 3 pm.
  • Limit Exposure to Light in the Evening:
    • Use blackout curtains to block out external light sources that may interfere with sleep.
    • Use blue light blocking glasses if you must be on a computer screen just before bed.
  • Avoid Clock-Watching:
    • Constantly checking the time can increase anxiety about not being able to sleep. Turn your clock away from view if necessary.
  • Reserve Your Bed for Sleep and Intimacy:
    • Avoid working, watching TV, or using your laptop in bed. Your brain should associate your bed with sleep.
  • Seek Natural Light Exposure upon awakening:
    • Spend time outdoors during the day to help regulate your body's natural sleep-wake cycle.
    • Have lights on immediately in the morning
  • Don't Toss and Turn:
    • If you can't fall asleep or wake up in the middle of the night and can't get back to sleep, get out of bed and engage in a relaxing activity until you feel sleep.
    • Avoid light exposure.
    • Listening to an audiobook in the living room is OK.
    • Avoid eating, housework etc.
    • Go back to bed only when you are sleepy.
  • Be Consistent, Even on Weekends:
    • Maintain your sleep routine on weekends to prevent disrupting your circadian rhythm.