Sleep Disorders

Rules of Sleep Hygiene

The rules of sleep hygiene, also known as good sleep habits, will help you to experience restful sleep so you can be at your best when awake. Simply following these recommendations can help!

Try to go bed only when you are drowsy.
Maintain a regular wake time, even on days off work and on weekends.
Keep a regular schedule. Regular times for meals, medications, chores and other activities help keep the inner clock running smoothly.
Avoid napping during the daytime. If you do nap, try to do so at the same time every day and for no more than one hour. Mid-afternoon (no later than 3 PM) is best for most people.
Do not spend excessive amounts of time in bed. Use your bed only for sleep, intimacy, and times of illness.
A relaxing pre-sleep ritual such as a warm bath, light bedtime snack, or 10 minutes of reading may help. Avoid heavy meals before bedtime.
Try to exercise regularly. Vigorous exercise should be limited to earlier in the day, at least six hours before bedtime. Mild exercise should be done no more than 4 hours before bedtime.
Avoid ingestion of caffeine within 6 hours of bedtime. "Reasonable" caffeine consumption is considered to be the equivalent of about 1-2 cups of coffee per day.
Do not drink alcohol when sleepy. Even a small dose of alcohol can have a significant effect when combined with mild tiredness and the combination of the two can make you very sleepy. In addition, alcohol tends to cause sleep disruption after the first few hours of sleep. Do not drink alcohol while taking sleeping pills or other medications.
Avoid the use of nicotine close to bedtime or during the night.

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Last Reviewed: Sep 14, 2005

Dennis Auckley, MD
Director, MetroHealth's Center for Sleep Medicine
Assistant Professor
Division of Pulmonary, Critical Care and Sleep Medicine
MetroHealth Medical Center
School of Medicine
Case Western Reserve University