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Sleep Hygiene

Practicing good sleep hygiene means preparing your mind, body and environment for restful sleep. Indiana University Health Sleep Disorders physicians suggest the following rules to improve the quality of your sleep, as well as your health.

  • Allow enough time for sleep every day. Adults should receive seven to nine hours of sleep every day.
  • Go to sleep at the same time every day so your body gets in a routine for sleep. Wake up at the same time every day as well, including weekends or days off of work.
  • Avoid napping. If you have to nap, keep it short and no longer than an hour.
  • Ensure the room you sleep in is cool, dark and quiet so your body can rest.
  • Avoid caffeine, alcohol and nicotine for a few hours before bed.
  • Turn off all electronics at least an hour before bed as these keep your mind too stimulated. Try reading, listening to music or other relaxing tasks leading up to bed.
  • Do not use sleep aids or over-the-counter medications without talking to a physician first. These may lead to low quality sleep or affect your ability to sleep naturally.

If practicing good sleep hygiene does not help you sleep, speak to your physician. You may have a medical condition that is affecting your sleep.

Our physicians strive to help you enjoy refreshing, restful sleep every night. Using our expertise in the areas of sleep, we teach you and your family how to set up the right environment for sleep. Our physicians develop personalized sleep strategies with you that fit your lifestyle and schedule. At Indiana University Health, we are dedicated to keeping you strong. By ensuring you receive good sleep, we keep you on track to live a healthy life.

How We Can Help

How We Can Help

Sleep Hygiene Treatment Information

Our physicians are experts in sleep hygiene and use the following services to increase the quality of your sleep.                                            


Sleep Hygiene Locations & Physicians

Use the search options below to find treatments available in your area.

Find a Specialist

Enter a Zip Code to find a specialist at IU Health.


Sleep Hygiene Support Services

Many resources online share tips for good sleep. Use a reputable source, like the ones below, to ensure you are getting the best information.