Table 2.

Behavioral recommendations for achieving high quality sleep, sometimes referred to as recommendations for good sleep habits.

Sleep Hygiene Recommendations
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 30 minutes, get out of bed.
Establish a relaxing bedtime routine.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly. For some individuals intense exercise too close to bedtime can disrupt sleep. Find out what’s best for you.
Maintain a healthy diet. Heavy or spicy foods can cause indigestion for some people resulting in heartburn and disrupted sleep.
Avoid consuming caffeine in the late afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.