Sleep Hygiene

Tips for getting a good “clean” sleep.

  1. Go to bed at the same time every night – even weekends
  2. Wake up at the same time daily
  3. Use the bed only for sleep (and intimacy) so that your mind associates the bed with sleep
  4. Develop a bedtime routine that allows 30 – 60 minutes of wind down time i.e. take a bath, do relaxation, yoga, meditation, aromatherapy, listen to soothing music, etc.
  5. Exercise daily
  6. Keep the bedroom cool (not cold or hot) and manage the noise level – consider a white noise machine to block out other noise and/or for soothing comfort
  7. Try getting sleep interfering problems off your mind by writing your problems down and generating possible solutions at least several hours before bed.
  1. Exercise 2-4 hours before bed
  2. Consume caffeine in any form after dinner i.e. coffee, tea, chocolate, cola etc.
  3. Lay in bed for more than 20 minutes while trying to fall asleep – get up, go to a different room, engage in a relaxing activity (read a book or magazine, do a craft, listen to music, etc.) . When drowsy, go back to bed and try again to fall asleep. Repeat this process as necessary.
  4. Engage in stimulating activity before bed i.e. video game, thriller movie, intense discussion etc.
  5. Take naps – they can interrupt sleep cycle
  6. Eat dinner or heavy food 2 hours before bed – digestion and/or heartburn can lead to or increase insomnia