Good “hygiene” is anything that helps you to have a healthy life. The idea behind sleep hygiene is the same as dental hygiene. Dental hygiene keeps your teeth and gums clean and strong. Sleep hygiene keeps your mind and body rested and strong.
Don’t go to bed unless you are sleepy
If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. This will relax your body and distract your mind.
If you are not asleep after 15 to 20 minutes, then get out of the bed
Find something else relaxing to do in another room. Your bedroom is not a place to go when you are bored. Once you feel sleepy again, go back to bed.
Practice rituals that help you relax each night before bed
This can include such things as a warm bath, light snack or a few minutes of reading.
Get up at the same time every morning
Do this even on weekends and holidays.
Get a full night’s sleep on a regular basis
Get enough sleep (7 to 8 hours) so that you feel well-rested nearly every day.
Avoid taking naps if you can
If you must take a nap, try to keep it short (less than 30 minutes). Never take a nap after 2 p.m.
Keep a regular schedule
Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.
Avoid any tough exercise within six hours of your bedtime
You should exercise on a regular basis, but do it earlier in the day.
Avoid sleeping pills, or use them cautiously
Do not drink alcohol while taking sleeping pills.
Try to get rid of or deal with things that make you worry
If you are unable to do this, then find a time during the day to get all of your worries out of your system. Your bed is a place to rest, not a place to worry.
Make your bedroom quiet, dark, and a little bit cool
An easy way to remember this: it should remind you of a cave. While this may not sound romantic, it works well for most people.
The bed is for sleep and sex only
Do not read, write, eat, watch TV, talk on the phone, or play cards in bed
Do not have any caffeine after lunch
Do not have any alcohol within six hours of your bedtime
Do not have a cigarette or any other source of nicotine before bedtime
Do not go to bed hungry, but don’t eat a big meal near bedtime either