Healthy Sleep Habits

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  • Try to establish a regular rising time in the morning. A regular sleeping pattern strengthens the sleep/wake cycle and promoted a regular sleep–onset time.
  • Avoid caffeinated beverages after 2:00 p.m.
  • Avoid heavy evening meals. A light snack or a warm drink (non–caffeinated) before bedtime may promote sleep.
  • Wind down for a period before sleep time. Quiet activities such as reading, relaxing in a hot bath or meditating help promote sleep.
  • Avoid using the bedroom for watching television, doing paper work, eating or other activities.
  • If sleep does not occur after 30 minutes in bed, get up and engage in a quiet activity until sleepy again. A brief, slow walk may be helpful.
  • Avoid taking naps during the day, especially in the evening.
  • Reducing the noise level is also helpful in creating an environment conductive to sleep. If you can't control noisy neighbors or roommates, consider creating "white" noise by running a fan in the bedroom.
  • Exercise should be avoided just before retiring because it delays sleep.  Daily exercise during the day may help reduce stress and promote sleep.
  • Restrict fluids in the evening and before retiring, to help reduce the frequency of awakening to go to the bathroom.
  • Keep cellpones, mobile devices, laptops, and other electronics away from your bed or nightstand.  The blue lightwaves produced by electronics can disrupt sleep.