Sleep Hygiene

Patient Handout on Sleep Hygiene

Introduction

Good sleep hygiene is crucial for maintaining overall health and well-being. It involves practices that help improve the quality of your sleep. Here are some key strategies to enhance your sleep hygiene:

Strategies for Better Sleep Hygiene

• Consistent Sleep Schedule: Go to bed and wake up at the same time every day, including weekends[1][3].

• Sleep Environment: Ensure your bedroom is dark, quiet, and cool (around 65-68°F). Use blackout curtains, earplugs, or a white noise machine if necessary[3].

• Pre-Bedtime Routine: Engage in relaxing activities 1.5 hours before bedtime, such as reading or taking a warm bath. Avoid screens and stimulating activities[3][5].

• Diet and Substances:

  • Avoid caffeine, nicotine, and alcohol for at least 4-6 hours before bedtime[4][5].

  • Limit heavy meals close to bedtime[1].

• Physical Activity: Regular exercise improves sleep, but avoid vigorous exercise within 3-4 hours of bedtime[3][4].

• Bedroom Use: Use your bed only for sleep and intimacy. Avoid watching TV, working, or using electronic devices in bed[3][5].

Monitoring Your Sleep

If you continue to experience sleep difficulties, consider keeping a sleep diary to track your sleep patterns and discuss them with your healthcare provider[1].

Conclusion

Implementing these sleep hygiene strategies can significantly improve the quality of your sleep and overall health. If you continue to struggle with sleep, consult with a healthcare professional for further guidance.

References

• 1.  About Sleep

• 2. Chronic Insomnia: What You Can Do to Sleep Better

• 3. Improve Sleep: Tips to Improve Your Sleep When Times Are Tough

• 4. Sleep hygiene strategies for individuals with chronic pain: a scoping review

• 5. Sleep Brochure