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  • Patricia Faust

Tips for Good Sleep Hygiene


Tips for Good Sleep Hygiene


· Exercise regularly, but not within a few hours of bedtime.


· Eat a balanced diet, and don’t eat heavy meals before bedtime.


· Practice relaxation techniques at bedtime, such as deep breathing, visualization, or meditation.


· Avoid caffeine, nicotine, and alcohol in afternoon and evening hours.


· Set regular bedtime and waking hours.


· If you do not fall asleep within 20 minutes of going to bed, get up and do something else until you feel tired.


· Keep a sleep journal to track activities, food, and drink, emotional

circumstances, or other factors that might influences how well you sleep.


· Keep a steady room temperature in your bedroom (not too warm).


· Avoid reading, conversation, and watching television in bed.


· Make the bedroom a safe place, with locks on the door, a smoke alarm, a telephone, and good lighting within reach of the bed.



Ask the experts Staying Sharp;

NRTA –AARP’s Educator Community and The Dana Alliance for Brain Initiatives

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