© 2019 Cleveland Clinic
10
Ways to Improve Your Sleep Hygiene
Stay physically active (but don’t exercise within 4 hours of bedtime).
1
Seek out bright light in the morning (but avoid it in the evening).
2
Limit naps to 30 minutes, early in the day.
3
Wake up and go to bed at the same time every day. Weekends too!
4
Don’t use alcohol as a sleep aid. And avoid drinking in the evening.
5
Avoid heavy meals later in the day ― and don’t eat within a few hours of bedtime.
6
Wind down before bedtime. Read a book, meditate or listen to relaxing music.
7
Keep your bedroom dark, cool + comfy. (No pets or other things that can interfere with sleep).
8
Turn off your TV, computer + cellphone at least an hour before bedtime.
9
Can’t fall asleep in 15-20 minutes? Leave your bedroom. Do something unexciting (and only return to bed when you’re sleepy).
