The Hygiene of Sleep

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The hygiene of sleep

It is important to try to fix those things that are obviously interfering with your sleep. This is what sleep hygiene is about. Think of it as a checklist that helps you reflect on what you can do during the day, before going to bed, and when in bed to help you sleep soundly. Improving your sleep hygiene can pave the way for a good night’s sleep, but for people with long standing insomnia, just focusing on sleep hygiene is often not enough.

Use the following checklists for Daytime, Before Bed, and In Bed sleep hygiene to help you get ready for sleep.

Daytime

Exercise wisely

Daytime exercise (with elevated heart rate and perspiration, ideally)

Eat wisely

Avoid going to bed full or hungry

Nap wisely

Avoid napping, or short naps only before 3 pm

Stimulants

Only early, daytime use of caffeine, nicotine, other stimulants

Medications

Take during day if they disrupt sleep^*

Before Bed

Sleep disruptors

Avoid caffeine
Avoid nicotine
Limit or avoid alcohol
Avoid bright lights
Avoid some medications^*
Avoid screen time (texting, TV, etc.)
Avoid hunger, avoid fullness
Avoid loud noises

Mobile phone

Night mode (do not disturb)
Away from bed

Relaxation

RELAXING ROUTINE, NIGHTLY
Stretching or yoga
Mindful breathing
Guided meditation
Soothing sounds or silence
Avoiding vigorous exercise
Finish your “planning time”/“worry time"
Progressive muscle relaxation

In Bed

The room

Quiet, dark (ear plugs & mask if needed)

The bed

Warm (not hot), comfortable

You

CALM. TIPS TO HELP YOU QUICKLY EASE INTO SLEEP
Imagery
Mindful breathing
Push away worries / planning until tomorrow
Asleep (leave after 15-20 min. if not asleep; return when sleepy)

Rise time

Out of bed and active

*Ask your pharmacist or prescriber for guidance.

Print my sleep hygiene checklist
Print blank sleep hygiene checklist

Below are key tools and resources to help you get started with the sleep enhancing techniques of CBTi. You can use these tools and resources even if you’re taking sleeping pills. For more information on how to safely and effectively stop sleeping pills, check out our Insomnia pages.

Once you have selected one of the CBTi programs recommended by Sleepwell, take advantage of the tools and resources below to effectively apply the sleep enhancing techniques of CBTi. You can start with CBTi even if you’re taking sleeping pills.