Principles of Sleep Hygiene 


Sleep hygiene guidelines fall into two categories. One category pertains to activities and habits during the day that impact sleep. Not everyone may do all of these all of the time, but be empowered in knowing these evidence-based tips to maximize healthy sleep.

These guidelines include: 
  • Follow a consistent sleep-wake schedule: Going to bed and waking up at the same time each day can help you establish a healthy routine and sleep better each night. In order for this system to be effective, you should follow the same schedule on the weekends and during vacation periods. Keep in mind that adults should sleep seven to eight hours each night. 
  • Carefully time your naps: Napping after 3 p.m. can be disruptive to your sleep. Furthermore, nap duration is an important consideration. Napping for more than 30 minutes can lead to deep sleep that creates feelings of confusion and grogginess after waking that may last for hours. Shorter naps, on the other hand, make you feel refreshed without the cognitive impairment. 
  • Exercise daily: Physical activity during the day can help you feel more tired and ready for sleep in the evening. Exercising close to bedtime may cause arousals that make falling asleep more difficult, so morning to mid-afternoon will probably be the best time. 
  • Avoid nicotine products: Cigarettes, chewing tobacco, and other tobacco products that contain nicotine can interfere with healthy sleep. Researchers have documented sleep disturbances among active nicotine users, as well as those experiencing withdrawals from tobacco cessation. 
  • Spend some time in the sunshine: Natural light and darkness guide the circadian rhythms that regulate your sleep cycle. Exposing yourself to sunshine during the day can help keep your circadian cycle properly aligned. 
  • Regulate stress throughout the day: Take breaks-the brain’s optimal attention works in 45 minute cycles-pause, move and shift mental activity about once an hour then go back to the task to avoid burnout, practice deeper breathing through activities, slow down physical “rushing”.  


The second category belongs to sleep hygiene you practice in the hours leading up to bedtime and during the night. These guidelines include: 
  • Abstain from caffeine late in the day: Caffeine is a stimulant that produces feelings of alertness that can last up to six hours. Consuming caffeinated foods and drinks in the morning or early afternoon may not affect your sleep, but these should be avoided in the late afternoon and evening. 
  • Refrain from alcohol before bed: Many people believe alcohol is a sleep aid, but this is untrue. Alcoholic drinks can induce feelings of sleepiness that help you fall asleep more easily, but alcohol can also cause sleep fragmentation during the night that interferes with your sleep cycle. The effects of alcohol on sleep are largely dose-dependent – the more you drink, the greater the impact on your sleep quality. 
  • Avoid heavy meals at night: If you feel hungry after dinner, opt for a light snack instead of a larger meal. The latter can make falling asleep difficult and disturb your sleep during the night. 
  • Avoid drinking liquids an hour before bed: having to get up to use the bathroom is a cause than insomnia-more common than people realize. 
  • Relax in the evening: Light stretching or yoga, reading, and listening to music are activities that promote feelings of relaxation before bedtime. Avoid vigorous exercise and other arousing activities. 
  • Develop a consistent sleep ritual 1 hour before bed: Develop a personal relaxing routine that may include self-care, grooming, warm bath, turning lights down, switching off screens, limiting social media and news, prepping room and clothes for the next day.  
  • Limit your screen time: Cell phones, tablets, televisions, and computers all emit blue light through their screens. This light is believed to suppress production of melatonin, a sleep-inducing hormone your body releases in the evening. Research also suggests blue light can damage photoreceptors in the eyes. 
  • Create a sleep-friendly bedroom: The ideal bedroom for sleeping should be dark, cool, and quiet. Turn off cell phone alerts during the night. The optimal temperature for sleeping is thought to be between 66 and 70 degrees Fahrenheit, so adjust your bedroom’s thermostat accordingly. Consider a sleep mask or masking electronics with even small LED lights.  
  • Practice slow mindful breathing as you drift to sleep, awake in the morning and/or awaken with anxious or racing thoughts: breathing slowly and following the breath can elicit the “relaxation response”, the bodies process for lowering adrenaline, cortisol and shifting brain activity into a restful state.  
  • Get up if you can’t sleep: Lying in bed during the night can negatively impact your sleep. If you have been awake for more than 20 minutes, get up and engage in a relaxing activity like reading, mindfulness or listening to music until you feel tired again. 
 
You just want to do a few things to help you sleep better: Wake up at the same time each day, try to stop caffeine by 2 p.m., quit drinking any alcohol at least three hours before bed, and exercise daily. 
 
Why Is Good Sleep Hygiene Important? 
Sleep is essential to your physical and mental health. Practicing good sleep hygiene can help ensure you reap all the benefits of a good night’s rest. Those who don’t get enough sleep on a regular basis can increase their risk of certain diseases and medical conditions, including: 
  • High blood pressure, heart disease, and stroke 
  • Kidney disease 
  • Obesity and Type 2 diabetes 
  • Depression, anxiety, and other mental health disorders 
Health aside, good sleep hygiene also helps you perform well the following day. People who get an adequate amount of sleep generally have sharper concentration and an easier time remembering than those who don’t. Insufficient sleep can also make you irritable and cranky, which may have social and professional repercussions. 
Optimizing your sleep hygiene practices can lead to major improvements in your sleep quality. That said, people with sleep disorders such as insomnia or sleep apnea may need further intervention to get the rest they need each night. Talk to your doctor if you are concerned about your sleep or experiencing sleep problems.