Improve Sleep Hygiene

1. What Gets in the Way of Restful Sleep

Start by noticing barriers that may be interfering with your sleep, such as:

• Caffeine later in the day

• Long or late naps

• Using phones, TVs, or laptops in bed

• Lying awake in bed for long periods

Removing or reducing these barriers helps your body rebuild a stronger connection between bed and sleep.

2. Keep a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day helps regulate your internal clock, even on weekends.

Bedtime: _____________

Wake time: _____________

Try to protect your wake-up time, even after a rough night. This builds sleep pressure for the next night and often improves sleep over time.

3. Use Your Bed Only for Sleep

Your brain learns through repetition. When your bed is used only for sleep and intimacy, your body begins to associate it with rest.

Avoid:

• Working in bed

• Watching TV in bed

• Eating meals in bed

This helps your mind shift into “sleep mode” more easily.

4. Reduce Sleep Anxiety

• Avoid watching the clock at night. Clock-watching increases pressure and makes sleep harder.

• If your mind starts racing, remind yourself that rest still counts, even if sleep feels light.

Trying harder to fall asleep often backfires. Sleep happens best when pressure is lowered.

5. Be Mindful of Substances

• Avoid caffeine and alcohol close to bedtime.

• Avoid smoking in the evening: nicotine is stimulating and can disrupt sleep.

• Eat regular meals during the day. Avoid heavy or greasy foods late at night, but don’t go to bed hungry.

• Limit fluids in the evening to reduce nighttime bathroom trips.

6. Move Your Body at the Right Time

Regular exercise improves sleep quality and helps your body feel ready for rest.

• Aim to finish exercise at least two hours before bedtime

• A warm shower or bath afterward can help signal your body to wind down

7. Create a Sleep-Friendly Environment

Your bedroom should support calm and comfort:

• Keep the room dark, quiet, and cool

• Use blackout curtains, eye masks, white noise, or earplugs if needed

• Reduce noise and light distractions as much as possible

8. Limit Time Awake in Bed

Spending long periods awake in bed can train your brain to associate bed with frustration.

If you can’t fall asleep:

• Get out of bed

• Do something calm and quiet (like reading in dim light)

• Return to bed only when you feel sleepy

• Wake up at your usual time in the morning

This helps rebuild the connection between bed and sleepiness.

9. Wind Down Before Bed

Reserve the last hour before bedtime for slowing down.

• Put away electronic devices

• Choose calming activities like reading, gentle stretching, breathing exercises, or meditation

Think of this as a transition period, not a test you have to “do right.”

10. Set Your Worries Aside

If your mind fills with thoughts at night:

• Set aside 15–30 minutes earlier in the evening

• Write down worries, reminders, or tomorrow’s to-do list

• Tell yourself, “I’ve parked these thoughts for the night.”

This gives your brain permission to rest.