Sleep hygiene tips
Sleep Hygiene Rules
Rule 1
Do not go to sleep until drowsy
Rule 2
Get up approximately the same time each morning – max sleep-in weekends – one hour
Rule 3
Do not take naps
Rule 4
Do not drink alcohol later than two hours prior to bedtime
Rule 5
Do not consume caffeine after 4pm or within 6 hours of bedtime
Rule 6
Do not smoke within several hours prior to bedtime
Rule 7
Exercise regularly, but avoid strenuous exercise after 6pm
Rule 8
Set up sleep environment to be conducive to sleep
Rule 9
If eating prior to bedtime make it a light carbohydrate snack
Guidelines
- Do not use your bed for any activity apart from sleep – no TV, talking telephone, worrying, eating.
- Establish regular routine prior to bed – wind down at least one hour prior to sleep, clean teeth, set alarm etc.
- When in bed, turn out lights. If not asleep within 20-30 minutes, get out of bed and engage in non-stimulating activity until feeling drowsy. Return to bed. Repeat the steps above until you fall asleep.
Other options
Relaxation – breathing, muscle relaxation, yoga, meditation, hypnosis.
Thought stopping – repeat word ‘stop’ every five seconds.
Paradoxical intention – attempt to stay awake when in bed.
Cognitive restructuring – address irrational beliefs about sleep.
