Rules for Better Sleep Hygiene

• Sleep as much as needed to feel refreshed and no more. Excessive time in bed can disturb sleep.
• A regular bedtime and wake up time in the morning leads to more regular sleep times. Do not change sleep and wake up times on the weekends.
• The chronic use of tobacco disturbs sleep.
• Exercise can help sleep if done regularly. Do not exercise hard within an hour or two or before bedtime.
• A warm bath or shower about an hour before bedtime can help you fall asleep.
• Loud noises can disturb your sleep even if you do not remember hearing them.
• Excessively warm rooms disturb sleep.
• Hunger can disturb sleep. A small snack may help. Avoid sugary snacks, chocolate and anything with caffeine.
• An occasional sleeping pill may be of some benefit, but their chronic use is ineffective.
• No caffeine after dinner (or about 6 p.m.) as it disturbs sleep even if you think it doesn’t.
• Alcohol helps tense people fall asleep more easily, but the following sleep is more fragmented.
• If you cannot fall asleep within 15–20 minutes, get out of bed and read, listen to soothing music, etc., until you are sleepy. Do not allow yourself to become frustrated.