• Nadya Dich

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.

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