The Do’s and Don’ts of Good Sleep Hygiene
Conservative Measures to Develop Good Sleep Habits
Do:
• Go to bed at the same time each day.
• Get up from bed at the same time each day – the most important determinate of a healthy circadian rhythm is
consistent wake time – you are doing very well if you don’t need an alarm.
• Get regular exercise each day. There is evidence that regular exercise improves restful sleep.
• Get regular exposure to outdoor or bright lights, especially in the morning.
• Keep the temperature in your bedroom comfortable.
• Keep the bedroom quiet when sleeping.
• Keep the bedroom dark enough to facilitate sleep.
• Use your bed only for sleep and ***.
• Warm bath or ****** before bed.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if needed.
Don't:
• Exercise or engage in stimulating activity just before going to bed.
• Have exposure to bright lights or computer screens in the evening.
• Have caffeine past 10 am (coffee, many teas, chocolate, sodas, etc.) – in fact caffeine has > 24 hour neurologic
effect meaning that even a morning coffee may cause arousals in sleep.
• Read, watch television or use electronic devices in bed.
• Use ******* to help you sleep – in fact ******* before bed causes arousals later in the night.
• Go to bed too hungry (causes insomnia) or too full (can cause acid reflux).
• Drink too much water before bed – causes wake-ups to go to the bathroom.
• Take over-the-counter sleeping *****. Diphenhydramine (an ingredient commonly found in over-the-counter
sleep meds) commonly causes morning grogginess, and even occasionally sleep walking (a common reason
for administrative separation from Naval service).
• Take daytime naps – if you have problems initiating or maintaining sleep.
• Command yourself to go to sleep as this can cause performance anxiety leading to further wakefulness.
• Look frequently at your watch or alarm clock – very common cause of insomnia.
If you lie in bed awake for more than 20-30 minutes, get up, go to a different room or different part of the bedroom and
participate in a quiet activity (e.g. non-excitable reading or television). Return to bed when you feel sleepy. Do this as many
times during the night as needed
Conservative Measures to Develop Good Sleep Habits
Do:
• Go to bed at the same time each day.
• Get up from bed at the same time each day – the most important determinate of a healthy circadian rhythm is
consistent wake time – you are doing very well if you don’t need an alarm.
• Get regular exercise each day. There is evidence that regular exercise improves restful sleep.
• Get regular exposure to outdoor or bright lights, especially in the morning.
• Keep the temperature in your bedroom comfortable.
• Keep the bedroom quiet when sleeping.
• Keep the bedroom dark enough to facilitate sleep.
• Use your bed only for sleep and ***.
• Warm bath or ****** before bed.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if needed.
Don't:
• Exercise or engage in stimulating activity just before going to bed.
• Have exposure to bright lights or computer screens in the evening.
• Have caffeine past 10 am (coffee, many teas, chocolate, sodas, etc.) – in fact caffeine has > 24 hour neurologic
effect meaning that even a morning coffee may cause arousals in sleep.
• Read, watch television or use electronic devices in bed.
• Use ******* to help you sleep – in fact ******* before bed causes arousals later in the night.
• Go to bed too hungry (causes insomnia) or too full (can cause acid reflux).
• Drink too much water before bed – causes wake-ups to go to the bathroom.
• Take over-the-counter sleeping *****. Diphenhydramine (an ingredient commonly found in over-the-counter
sleep meds) commonly causes morning grogginess, and even occasionally sleep walking (a common reason
for administrative separation from Naval service).
• Take daytime naps – if you have problems initiating or maintaining sleep.
• Command yourself to go to sleep as this can cause performance anxiety leading to further wakefulness.
• Look frequently at your watch or alarm clock – very common cause of insomnia.
If you lie in bed awake for more than 20-30 minutes, get up, go to a different room or different part of the bedroom and
participate in a quiet activity (e.g. non-excitable reading or television). Return to bed when you feel sleepy. Do this as many
times during the night as needed
