Keep your Sleep Squeaky Clean

12 ways to practice good “sleep hygiene”

You brush your teeth and wash your face every night, but what other hygiene routine might you be missing? If you have a hard time sleeping, you might need to brush up on your good sleep habits. These 12 habits, also called sleep hygiene, can help you get a good night’s sleep:

1. Think positive. Avoid thoughts like “If I don’t sleep for 8 hours, I will feel terrible tomorrow.”
2. Try to go to sleep at the same time each night and get up at the same time each morning.
3. Try not to take naps during the day because naps may make you less sleepy at night.
4. Avoid caffeine, nicotine, and alcohol late in the day, since caffeine and nicotine will keep you up and alcohol interferes with sleep quality.
5. Get regular exercise, but try not to exercise too close to bedtime.
6. Don’t eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
7. Make your sleeping place comfortable. Be sure that it is dark, quiet, and a comfortable temperature. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs or a fan.
8. Relax before going to bed by reading a book, listening to music, taking a bath, or enjoying another relaxing activity.
9. Avoid using your bed for anything other than sleep or sex.
10. If you can’t fall asleep and don’t feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
11. If you have trouble lying awake worrying, try making a to-do list before bedtime. This may help you to not focus on those worries overnight.
12. Stop clockwatching. Turn the clock around and only use the alarm.

Next time you have difficulty sleeping, try some of these easy, effective sleep hygiene tips.