Sleep Hygiene: Simple rules that will help you create the most favorable conditions for sleep.
Updated: Mar 11
Block light coming from outside for the entire duration of sleep.
Two hours before bedtime, create a contrast in lighting, moving to a less well-lit place or dimming the light in the house.
Limit exposure to LED lamps, TV, computer, and phone screens in the evening.
Install apps on your phone and computer that block blue light and reduce brightness.
Exposure to bright right within one hour of waking helps regulate circadian rhythms and improves the quality of night sleep.
Keep in mind that if you wake up earlier than you wish, exposure to bright light upon waking up will only reinforce the early wake-ups.
Keep the bedroom temperature between 16 and 20 degrees C.
Make sure your bedroom feels nice and comfortable.
Make sure your mattress and pillow are comfortable.
Remove TV from bedroom.
Do not eat heavy meals right before bed, but don’t go to bed hungry either.
Do not consume drinks containing caffeine in the late afternoon and evening. If you have trouble sleeping, consider eliminating caffeine entirely.
Do not drink alcohol within three hours of bedtime.
Exercise regularly, but not later than 4 hours before bedtime.
Light exercise that doesn’t raise your pulse and body temperature, such as going for a walk or stretching, can also be done later.
Do not do anything too emotionally demanding or intellectually stimulating in the last couple of hours before bedtime.
Go to bed and get up at the same time every day.
Make sure you give yourself sufficient opportunity to sleep.
Do not spend more time in bed than you can possibly sleep.
If you have trouble sleeping at night, do not nap during the day.
Napping after 3 pm may make it harder to fall asleep at night.
If you regularly nap during the day, your nigh sleep will be shorter.