Sleep Hygiene Tips

  • Screen time: Turn off TVs, computers, tablets, smartphones, and game consoles one hour before bedtime
  • Caffeine: Avoid caffeine 6-8 hours before bedtime
  • Nicotine: Avoid nicotine before bedtime
  • Alcohol: Avoid alcohol after dinner
  • Sleeping Pills: Use sleep medications sparingly, their long-term effects are still unknown
  • Exercise: Get regular exercise
  • Shower/Bath: Take a hot shower or bath an hour or two before bedtime
  • Environment: Make your bedroom environment comfortable: temperature, quiet, dark, silence your phones or use Do Not Disturb mode
  • Meals: Avoid eating heavy meals before bed, but avoid going to bed hungry
  • Liquids: Avoid consuming a lot of liquids before bedtime to minimize nocturia
  • Naps: Avoid or reduce naps, especially closer to bedtime (but some naps may OK)
  • Bed: Go to bed when you are sleepy, limit your time in bed if you do not fall asleep within 15-20 minutes, only use your bed for sleep (or sex)
  • Schedule: Keep a regular sleep schedule and wake up at a consistent time (there’s likely an app for that)
  • Clocks: hide your clocks from bed level
  • Conversations: Avoid “big” topics that may be stimulating or stressful and save them for the morning
  • Activities: To make yourself sleepy, try reading a book, listening to a sleep playlist, or a mindfulness podcast, e.g. body scan, guided imagery, mindful breathing