The Basics of Good Sleep Hygiene:

1) Protect your need and right to sleep!

·        Never feel guilty about fulfilling your bodies need to recharge itself.

2) Ensure adequate sleep time, free from interruptions.

·        Most adults require 7.5-8 hours. Teenagers and children require even more sleep!

3) Maintain regular sleep habits!

·        Regularity makes a tremendous difference in training your "biological clock", this clock controls your alertness and ability to sleep.

4) Avoid going to bed after midnight unless you work night shift.

·        If you catch a “second wind' you will have difficulty falling asleep.

5) Go to bed prepared to sleep!

·        Vigorous exercise shortly before bedtime may interfere with your ability to fall asleep. However, exercise several hours before be helpful.

·        Avoid late afternoon/evening naps.

·        “Don’t Worry… Sleep” Do not lie in bed worrying about problems, set aside other times to ponder these things

·        The bed should be used for sleep and sex.  Associate your bed with relaxation and not with activities that will be likely to keep you alert for prolonged periods.

·        Avoid large meals and excessive fluid intake that may interfere with sleep, cause indigestion, heartburn or frequent awakenings to urinate.

·        Caffeine and smoking prior to retiring are additional factors that can worsen one's ability to fall asleep and stay asleep.

·        Warm baths and engaging in relaxing, calming and soothing activities can be helpful.

6)  Make sure that your bedroom is conducive to good sleep!

·        A dark environment is best, unless you are reassured by having a night-light.

·        A quiet environment or low level soothing, consistent sounds are best.

·        A cool environment is best.

·        A comfortable mattress and pillow are mandatory.

·        If you have allergies, consider an air purifier for your bedroom.

7) Don't sleep too long!

·        Avoid oversleeping and lying in bed for long periods upon awakening.  

8) Avoid medications that interfere with either sleep or alertness!

·        This includes, prescription, over the counter and holistic medications and supplements

·        Never discontinue prescribed medications without the approval and awareness of the physician who prescribed them.

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Last modified: October 17, 2007