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