Sleep hygiene

Common card · No. 248422

Sleep hygiene is a behavioral and environmental practice developed in the late 1970s as a method to help people with mild to moderate insomnia. Clinicians assess the sleep hygiene of people with insomnia and other conditions, such as depression, and offer recommendations based on the assessment. Sleep hygiene recommendations include establishing a regular sleep schedule, taking no or short naps, not exercising physically (or mentally) too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, and getting out of bed if sleep does not come. Additionally, use of the bed for anything but sleep and sex, avoiding alcohol (as well as nicotine, caffeine, and other stimulants) in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment, are other hygiene recommendations.

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