Sleep hygiene - Definition and Overview

Sleep hygiene is the practice of following simple guidelines to ensure restful, effective sleep promoting daytime alertness and helping avoid the onset of sleep disorders. Trouble sleeping and daytime sleepiness are indicators of poor sleep hygiene.

Measures include:

• Going to bed and rising at the same time seven days a week
• Reserving the bedroom for only sleep and lovemaking
• Keeping the bedroom at a comfortable temperature
• Keeping the bedroom as dark as possible
• Establishing a regular bedtime routine
• Avoiding drugs of any kind within one hour of retiring (e.g., caffeine, alcohol)
• Avoiding large meals within one hour of sleep
• Use relaxation techniques (e.g., meditation) shortly before sleep
• Regular, vigorous, daily exercise, preferably in the morning
• Getting adequate exposure to natural daylight every day
• Avoid exercise within one hour of sleeping
• If possible, avoid napping during the day

See also

• Sleep
• Sleep disorder

External links

• Virtual Hospital: Psychiatry: Sleep Hygiene (http://www.vh.org/adult/patient/psychiatry/sleephygiene/)
• University of Maryland Medicine Sleep Hygiene (http://www.umm.edu/sleep/sleep_hyg.html)