Sleep Hygiene

Help to get the ZZZZZZs you need

You get better sleep when you practice good sleep hygiene. That means preparing your body, mind and environment for restful sleep. When these methods still don’t help you to get good sleep, you may want to consult with a sleep expert.

Overview

You get better sleep when you practice good sleep hygiene. That means preparing your body, mind and environment for restful sleep. When these methods still don’t help you to get good sleep, you may want to consult with a sleep expert.

Tips to Get the Best Sleep

Follow these tips for a good night’s sleep:

  • Set aside enough time for adequate sleep – 7 to 9 hours for adults.
  • Go to sleep at the same time every day so your body gets in a routine. Wake up at the same time every day, too.
  • Avoid naps. If you must nap, limit it to no more than an hour.
  • Keep your bedroom cool, dark and quiet.
  • Avoid substances that interfere with sleep for a few hours before bedtime, including caffeine, alcohol and nicotine.
  • Turn off electronics at least an hour before bedtime.
  • Don’t use sleep aids without talking to your doctor first.

When Self-Help Doesn’t Help

If you are still unable to get restful sleep, you may need help. Doctors can help you figure out if you have a sleep disorder – a physical problem such a sleep apnea – or a belief about sleep – a mental block – that prevents you from getting good sleep.

Talk to your doctor if you need to see a sleep specialist.

What To Expect

Tips to Get the Best Sleep

Follow these tips for a good night’s sleep:

  • Set aside enough time for adequate sleep – 7 to 9 hours for adults.
  • Go to sleep at the same time every day so your body gets in a routine. Wake up at the same time every day, too.
  • Avoid naps. If you must nap, limit it to no more than an hour.
  • Keep your bedroom cool, dark and quiet.
  • Avoid substances that interfere with sleep for a few hours before bedtime, including caffeine, alcohol and nicotine.
  • Turn off electronics at least an hour before bedtime.
  • Don’t use sleep aids without talking to your doctor first.

When Self-Help Doesn’t Help

If you are still unable to get restful sleep, you may need help. Doctors can help you figure out if you have a sleep disorder – a physical problem such a sleep apnea – or a belief about sleep – a mental block – that prevents you from getting good sleep.

Talk to your doctor if you need to see a sleep specialist.

Resources