Sleep Hygiene Rules: The Do's and Don'ts of a Good Night's Sleep

Rule 01

Keep a regular schedule. Go to sleep and wake up roughly at the same time each day, even on the weekends.

Rule 02

Exercise regularly, in the morning or afternoon. Don't exercise in late evening.

Rule 03

Have a comfortable bed in a quiet, dark room. Don't have your bedroom too hot or too cold.

Rule 04

If hungry before bed, eat a light snack or have a glass of milk. Don't eat a heavy meal before retiring.

Rule 05

Schedule a relaxing period before retiring.

Rule 06

Keep the bedroom just for sleeping, sickness and sex (3-S's), not as an all-purpose activity area.

Rule 07

Don't use alcoholic beverages or recreational drugs as sedatives.

Rule 08

Don't try too hard to fall asleep. Get out of bed and return to bed only when you feel sleepy. (30 min rule – if not asleep in 30 minutes, get out of bed)

Rule 09

Don't nap during the day.

Rule 10

Don't smoke or drink caffeinated beverages or foods for several hours before bedtime.

Rule 11

Use an alarm clock to wake you at your regular time, but position it away from you so you don't "clock watch" which can cause unnecessary tension.

Rule 12

If worrying keeps you awake, set aside a fifteen minute "worry" period to occur at the same time, perhaps after dinner, and in the same place every day. Writing down a "problem" list may help to relieve stress associated with worrying about forgetting certain things.