Sleep Hygiene: How to Sleep Better
Good sleep is influenced by many factors. Below is a review of things that are known to make sleep worse and better. Consider changes that you can make to improve your sleep.
Things That Make Sleep Worse
• Napping during the day
• Consuming caffeine such as coffee, tea, soda, energy drinks, and even chocolate
- How many drinks with caffeine do you have each day and what size are they?
- When do you drink caffeine? It is best to not consume after 2pm
- Remember that some headache medications contain caffeine
• Consuming alcohol or nicotine within 2 hours of bedtime
• Watching television or using a laptop/tablet in bed/before bedtime
• Eating a heavy meal within 3 hours of sleep
- Light snack is acceptable, do not want to go to sleep hungry
• Staying in bed even when you can’t fall asleep
- If you are not asleep after 20-30 minutes, get out of bed and do something relaxing until you are ready to sleep (e.g., reading, calming music)
Things That Make Sleep Better
• Exercising and engaging in physical activities regularly
- It is best not to exercise within 3 hours of bedtime
• Having a regular routine
- Go to sleep and wake up around the same time each night
- Using relaxation techniques (e.g., deep breathing, guided imagery)
- Take a warm bath or shower 2-3 hours before bedtime
• Setting aside a scheduled time for ‘worry’ each day
- Write down any issues that are bothering or concerning you at least 2 hours before bedtime
- If you begin to think of these things in bed, remember that you have spent time on them already and that you will leave them behind until tomorrow
• Making your bedroom comfortable
- Keep room dark and cool
- Have extra pillows and/or soothing smells
• Using the bed only for sleep and sex
• Waking around the same time each day
Breaking bad sleep habits and adopting better ones can have a positive impact on the quality of your sleep. Remember: Making even small changes can make a big difference!
