Sleep Hygiene

The more of these strategies that you follow on a regular basis, the better your ease of falling asleep and staying asleep. Your quality of sleep will improve and you will feel more refreshed. Keep in mind that you may feel worse (i.e. more tired) for the first 1-2 weeks as your body adjusts. Patience and consistency are key. Start with 1 strategy and gradually add more as you become more consistent and confident.

1. Set your alarm clock to make sure you wake up at the same time every day, regardless of whether it’s a weekday or weekend. Wake up at the same time every day regardless of how you slept the night before, or how tired you feel. There are no cheat days if you want to maintain your body’s natural circadian rhythm.
   
   
2. Avoid screens (TV, smartphone, computer/laptop, iPad) in bed and an hour before bed. 
   
   
3. If you are unable to fall asleep after being in bed for 20 minutes, get out of bed, go to another room, and do something boring/relaxing (e.g. read a book, stretch) until you feel tired again. Make sure the room is dark. AVOID SCREENS. Only go to bed if you are tired.
   
   
4. Avoid naps if possible. If you must nap, set an alarm to ensure that your nap is no longer than 20 minutes long.
   
   
5. Have a calm bedtime routine. Avoid bright lights and loud noises in the 30 minutes leading up to bedtime. Do something calming like take a warm shower, listen to soft music, light stretching, reading, meditation and/or other relaxation exercises.
   
   
6. Avoid caffeine at least 6 hours before bedtime.
   
   
7. Avoid alcohol in the evening. Although it can make you feel sleepier, it will disrupt your quality of your sleep, and is not an effective long term solution.
   
   
8. Avoid large meals before bedtime.
   
   
9. Get some physical activity during the day (not too close to bed time). Even a brisk 15 minute walk during the day can help you sleep more easily at night.
   
   
10. Ensure that your bedroom is used for sleep and/or sex only. For example, do not do work, respond to e-mails, watch TV, or study in your bedroom.
    
    
11. If you have a clock in your bedroom, turn the face so the time is facing away from you.