Sleep Hygiene

To help the many patients who work on sleep difficulties, I have put together this list of ways to improve sleep by engaging in healthy sleep hygiene. Healthy sleep requires healthy practices.

  • Set a firm bedtime (e.g., 11pm).

  • Turn off electronic devices at least one hour before your intended bedtime (e.g., by 10 PM). Past that point, do not check email, social media, watch/stream TV, etc. You want to avoid looking at screens. The light from a screen AND the brain activation of the content you are watching can impair sleep. It is different than the activation of reading, listening to music, or talking to someone.

  • When planning late night work or studying, you may want to defer reading or other work that does not require the use of an electronic device for the last thing you do before bed. (Screens early, non-screen work later)

  • Similarly, a firm wake up time of no later than 9 AM.

  • No caffeine after noon, including caffeinated soft drinks.

  • Limit meals after 9 PM, and limit liquids after 10 PM.

  • Completely empty bladder before going to bed. (Use bathroom, brush teeth and do other pre-bedtime routines, and the use bathroom again.)

  • Have your room be as dark as it can be.

  • Your bed should be only used for sleeping. No TV watching, no reading, no studying, no fiddling on phone, no internet. This may require finding some other work/study space in your home.

  • If possible, dim lights to warmer tones, eliminating fluorescent lighting as it gets closer to bedtime.

  • Be aware that alcohol and marijuana use are both disruptive to sleep, particularly REM sleep. Even small amounts of alcohol in the evening can prove quite disruptive to individuals who are more sensitive to that aspect of alcohol metabolism. The sleep disruption element is independent of the degree of other impairment that may result from alcohol. Consider eliminating all alcohol use until your sleep improves. After sleep improvement (if you drink), no alcohol on ‘school/work nights’ and very limited alcohol otherwise.

  • Use relaxation and mind-calming techniques to teach your body to sleep when in bed, rather than having your bed be the place where your mind thinks about all the things that are upsetting. Progressive Deep Muscular Relaxation is a particularly effective technique.

  • If noises and other distractions interfere with sleep, consider a white noise machine. (White noise apps are available on Amazon Echo, Google Home, and Apple HomePod as well, generally for free.)

  • Exercise regularly, as early in the day as possible. You should be exercising (raising your heartrate and sweating) at least 4 times a week. Late-night exercise can be stimulating and it can be hard for you to fall asleep, even if you are tired.