Sleep hygiene

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SickGirlInPyjamas — In an ideal situation, sleep should be undisturbed and experienced in the same room every night. This girl's room is not sufficiently dark, which is bad sleep hygiene.

Sleep hygiene is the practice of following simple guidelines to ensure restful, effective sleep promoting daytime alertness and helping avoid the onset of sleep disorders. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene.

Some measures of sleep hygiene include:

Going to bed and getting up at the same time each day
Establishing a regular bedtime routine
Using relaxation techniques (e.g., meditation) shortly before sleep, allow at least 1 hour to unwind before bedtime.
Reserving the bedroom for only sleep and sexual activity
Avoiding large meals within one hour of sleep
Regular, vigorous, daily exercise, preferably in the morning
Getting adequate exposure to natural daylight every day
Avoiding exercise within one hour of sleeping
Avoiding, if possible, napping during the day
Keeping the bedroom at a comfortable temperature. It is better for the bedroom to be slightly cooler—losing body heat has been shown to help the onset of slow wave (deep) sleep.
Keeping the bedroom as dark as possible
Avoiding stimulants of any kind within one hour of retiring (e.g., caffeine, alcohol) except at the direction of a physician

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Sleep hygiene

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