Tips for Better Sleep Hygiene

Sleep hygiene is a set of habits and routines that make falling asleep faster and sleep more restful. These tips are intended to help you to fall asleep easier.

  1. Make sure to book some time to relax before going to bed. Try to find a peaceful way to disconnect from the day and stress. Try to avoid active or exhilarating activities close to bedtime. 

  2. Make your bedroom a peaceful and dark environment. If possible, the bedroom should be dedicated to sleep only. Space should be as quiet and dark as possible. Try sleeping in a colder environment than the rest of your house - too hot climate makes it harder to fall asleep. You can also turn visible clocks to face other ways than your bed. This way, tracking the time falling asleep gets harder and can stress you less.

  3. Eat a snack or a light meal before going to bed - it’s harder to sleep while hungry. Consume beverages in moderation before bedtime, to avoid trips to the bathroom during the night.

  4. Take a hot bath or a shower before bedtime, which is not only relaxing, but the cooling down of the body makes us often sleepy in the evening. 

  5. Minimize the time you are awake in the bed. If you can’t fall asleep quickly, get out of the bed and wait until you get tired or sleepy while occupying yourself with something relaxing, such as reading a book or listening to music. Staying in bed more time than necessary is often counterproductive and causes even more difficulties falling asleep.

Example Habits to try:

Additional Reading

Stepanski, E. J., & Wyatt, J. K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews, 7(3), 215–225.

Sung, E. J., & Tochihara, Y. (2000). Effects of bathing and hot footbath on sleep in winter. Journal of Physiological Anthropology and Applied Human Science, 19(1), 21–27.

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.