Sleep Hygiene: Tips on Getting a Restful Night's Sleep

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Is your patient concerned about daylight savings time? This handout offers tips for getting a good night's sleep.
 

Train yourself to be awake and sleepy at regular times

• Stick to approximately the same times to wake up and to go to bed. Don’t vary this schedule much on weekends

• Wake up at a fixed time every day-regardless of how long you slept during the night. This is hard to do but will be really helpful by making you sleep better and better over the next few days

• Rest as much as you need to during the day, but do not lie down or nap. Otherwise, your sleep cycle will be worse

Your bedroom is for sleep

• Close the blinds; wear earplugs if necessary

• Sleep in a cool but not cold bedroom. A temperature of about 65°F is ideal for most people

• If you cannot sleep, get up and go into another room

• Only get into bed when you are sleepy

Avoid over-stimulation

• Stay away from caffeine after about 3 pm

• Establish a bedtime “ritual” that you follow every evening. This may include a warm bath or shower, some light reading, or listening to soothing music

• Avoid alcohol. It may help you to fall asleep, but you will probably have a restless night

For further information, see "Sleep Hygiene," by Rajnish Mago, MD, on which this Tipsheet was based.

This article was originally posted on February 12, 2012 and has since been updated.