Proper sleep hygiene has 4 components:

   1. Behavior

   2. Environment

   3. Diet

   4. Exercise
Click here for a printer-friendly version of the Rules of Sleep Hygiene.

1) Behavior

RULE 1: Have a regular schedule.

                        Go to bed and wake-up at the same times, regardless of the day of the week.

RULE 2: Have a relaxing pre-sleep routine.

                        Engage in a routine prior to sleep in order to prep the mind/body for sleep.

RULE 3:  Ensure bedroom only used for sleep or intimacy.

                        Only go to bed when drowsy.  Do not eat, watch TV, or read in bed.

RULE 4: Limit the time you spend awake in bed.

                        If you are awake in bed for 15-20 minutes, get up and leave bedroom. 
                        Engage in quiet activity until drowsy.

RULE 5: Avoid naps.

                        Only nap if necessary to retain alertness (30 minutes maximum). 
                        Avoid napping 6-8 hours prior to sleep.

                  

2) Environment

RULE 6: Have a dark bedroom.

                        Avoid bright lights, because bright lights can disrupt sleep.

RULE 7: Set cool temperature (or comfortable temperature).

                        Uncomfortably warm bedrooms disrupt sleep.

RULE 8: Avoid/minimize loud noises.

                        Use ear plugs or “white noise” machines to minimize loud noises.

RULE 9: Have a bedroom free of potential allergens.

                        Allergens can disrupt sleep because of sneezing, sniffling, and coughing.

 

3) Diet

RULE 10:     Avoid caffeine 6-8 hours before sleep.

                               Chocolate, some teas, coffee contain caffeine. 
                               Reasonable daily amount of caffeine is 1-2 cups of coffee.

RULE 11:     Avoid alcohol 3-5 hours before sleep.

                               Alcohol may helps sleep onset, but sleep will be fragmented and poor quality.

RULE 12:     Avoid nicotine prior to sleep.

                               Withdrawal symptoms can disrupt sleep.

RULE 13:     Eat a light carbohydrate snack prior to sleep.

                               Hunger can disrupt sleep.  Avoid large meals prior to sleep. 
                               Avoid sugars and caffeine.

 

4) Exercise

RULE 14:     Exercise regularly.

                               Regular exercise promotes a regular sleep/wake schedule.
                               The body likes a routine.

RULE 15:     Avoid strenuous exercise 3-5 hours before sleep.

                               Exercise raises body temperature.  During sleep body temperature lowers,

                               and increased body temperature confuses the mind/body of the regular

                               sleep/wake schedule.