Adult Sleep Hygiene


Follow these simple tips to get the best rest                              possible


Keep a consistent schedule. Wake-up at the same time daily and go to bed at the same time each night.

Get exposure to natural light when you wake, as well as later in the day.

Exercise regularly, but not right before bed.

Take short naps early in the day, or not at all.

Have a regular and relaxing bedtime routine.

Make your bedroom an ideal sleep environment (quiet, dark, 60-70 degrees, well ventilated, and invest in a comfortable mattress and pillows).

Limit your exposure to electronics just before bed.

Do not eat large meals before bed.

Avoid caffeine after midday.

Avoid consuming alcohol right before bedtime.

Avoid nicotine just before bedtime.

Reduce fluid intake before bed.

Use your bed for sleeping only.

Go to sleep when you are tired.

Do not watch the clock if you wake in the middle of the night. Get out of bed and read or do a quiet activity. Return to bed when you are tired and ready to get back to sleep.