Good Sleep Hygiene Recommendations

1

Get up at the same time every day of the week.


2

Only go to bed when sleepy.


3

Wind down in the evening.


4

If lying in bed for 15-20 minutes (estimated) and you are still not asleep, then get up and do something relaxing in a different room (solitaire with a deck of cards, read a magazine article) until sleepy, then try to get to sleep again. Repeat this as necessary.


5

Bedroom is for sleep only. This means no watching TV in bed, phone calls from bed, etc.


6

Turn your clock away from your bed so that you cannot see it.


7

Exercise regularly but avoid exercise within 4-6 hours of bedtime. Morning exercise is best.


8

Avoid caffeine in the afternoon. Consider tapering off caffeine by decreasing one caffeinated beverage every three days until off.


9

Avoid smoking near bedtime.


10

Avoid alcohol before bed. If you consume one alcoholic beverage, allow 3 hours between that beverage and bedtime. If you consume two alcoholic beverages allow at least 5 hours between those beverages and bedtime.


11

Avoid napping except for driving safety.


12

Have a routine towards the end of the evening every day of the week.


13

Set aside 30 minutes every evening to write in a journal whatever is on your mind at the time.