Sleep Tips – Clean Up Your Sleep With These Sleep Hygiene Tips

By Clinton Marquardt - Sleep & Fatigue Specialist

February 18, 2008

better sleep, fatigue, insomnia

These tips are commonly referred to as sleep hygiene. They are good sleep rules for everyone to follow. If however, you are struggling with a sleep challenge or if you have tried these tips already, you may need to take a different approach.

Sleep Hygiene:

  1. Never try to sleep. Go to bed only when you feel tired.
  2. Develop relaxing pre-sleep rituals such as reading, taking a bath, brushing your teeth, etc.
  3. Limit your time in bed to just what you need, no more, no less.
  4. Eliminate the bedroom clock.
  5. Get up at the same time every morning! Even if you fall asleep very late you should still get up at the same time every morning.
  6. Use the bed only for sleep and sexual activity (only if you enjoy it otherwise choose another room).
  7. To avoid Sunday Night Insomnia-Monday Morning Blues, don’t stay up late and sleep in on weekends. You can stay up late, just get up at your normal time.
  8. Avoid caffeine and alcohol within six hours of bedtime. Don’t smoke at bedtime or during any night-time awakenings.
  9. Hunger may disturb sleep so you might try a light snack before bed. A glass of warm milk contains a natural sleep aid.
  10. Exercise regularly. Get vigorous exercise in the late afternoon or early evening. Only do mild exercise, such as walking, within three hours of bedtime.

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