Sleep hygiene is used to create proper daily habits that encourage sleep and minimize daily habits which interfere with sleep. Sleep hygiene is considered to be the cornerstone of many treatment plans for insomnia. Making the following changes can help virtually anybody with sleep problems:
2 Avoid alcohol near bedtime since it results in fragmented and lighter sleep.
3 Avoid a heavy meal before bedtime and limit liquid intake in the evening as this can lead to nocturnal awakenings due to the need to urinate – this is especially true for the elderly.
4 Avoid exercising near bedtime.
5 Avoid/limit noise and light – this can be solved by wearing earplugs, or using window blinds.
6 Avoid temperature extremes e.g. too hot or too cold – this can be solved by using an electric blanket or using an air conditioner.
7 Go to sleep only when sleepy.
8 Use the bed or bedroom only for sleep and intimacy.
9 Avoid taking naps during the day.
10 Set a regular wake sleep time schedule and stick to it even if you have very little sleep the night before.
11 Exercise multiple times throughout the week, but not close to bedtime.
12 Engage in relaxing activities (e.g. yoga, fishing, etc.).
13 Do relaxing activities before bedtime (such as listening to soothing music, reading, etc.).
14 Avoid or reduce the amount of challenging activities that you do in the evening.
15 Try to entertain pleasant thoughts before going to sleep.
