Sleep Hygiene

Methods to improve your sleep habits


  • Keep a consistent wind down period before your bedtime to help you relax. Do not do work-related activities around bedtime.
  • Go to bed only when you are sleepy.
  • Get out of bed at the same time every morning, even on holidays or weekends.
  • If you haven’t fallen asleep after lying in bed in 20 minutes, do something boring and relaxing with minimal light expo sure outside the bedroom. Return to bed when you are sleepy.
  • While in bed, turn the clock away from you. It’ll only remind you of something you probably don’t want to know.
  • No napping during the day, especially after 3 pm. If a nap is unavoidable, keep it under an hour.
  • Your bedroom should be quiet and dark.
  • Take a warm, relaxing bath or shower! A warm bath or shower prior to bedtime increasesyour body’s temperature so the subsequent cooling off period can help induce sleep.
  • Exercise regularly, but not tough exercise within 6 hours or bedtime.
  • Avoid eating large or fatty meals near bedtime.
  • Avoid caffeine after lunch.
  • It’s OK to have an active mind before going to sleep! Often, this is the only time you may have with alone with your thoughts. Record your pressing thoughts on a “to do” sheet near your bed.

1 – taken from and from some of Dr. Roy’s personal repertoire