From the Guidelines
To improve sleep hygiene, it is essential to establish a consistent sleep schedule, create a relaxing bedtime routine, and make your bedroom conducive to sleep, as recommended by the most recent and highest quality study 1. When it comes to sleep hygiene, several practices can help promote good quality sleep. These include:
- Maintaining a regular sleep schedule as much as possible, including on weekends
- Seeking bright light during the day, especially in the morning, and avoiding bright light at night
- Keeping the bedroom cool, dark, and comfortable
- Avoiding caffeine, nicotine, and alcohol close to bedtime, with caffeine avoided at least 6 hours before bedtime 1
- Avoiding excessive food and liquids at night to prevent disruptions to sleep
- Avoiding obsessive clock watching, as it can increase mental activity and make resuming sleep more difficult
- Using beds for sleep and sex only, and avoiding other activities in bed, especially if lying awake and unable to sleep These practices are supported by strong evidence that they can help prevent insomnia and improve sleep quality over time 1. Additionally, regular physical activity can help improve sleep, but it's recommended to avoid exercising too close to bedtime. If you can't fall asleep within about 20 minutes, getting up and doing something relaxing until you feel sleepy can also be helpful. Overall, prioritizing sleep hygiene practices can have a significant impact on improving the quality of sleep and overall well-being.
From the Research
Sleep Hygiene Practices
- Achieving 7 to 9 hours of sleep per night is recommended for improved sleep quality 2
- Maintaining a consistent sleep/wake schedule and a regular bedtime routine can help improve sleep quality 2
- Engaging in regular exercise and adopting a contemplative practice can also promote better sleep 2
- Avoiding substances like caffeine, alcohol, and heavy meals late in the day can help improve sleep quality 2
Cognitive Behavioral Therapy for Insomnia (CBT-I)
- CBT-I is a multi-component treatment that targets difficulties with initiating and/or maintaining sleep 3, 4, 5
- Core components of CBT-I include sleep restriction therapy, stimulus control therapy, sleep hygiene, and cognitive therapy 4, 5
- CBT-I has been shown to be an effective treatment for adults with chronic insomnia, with clinically meaningful effect sizes 4
- Telephone-guided sleep restriction therapy, a core component of CBT-I, has also been shown to be an effective insomnia treatment requiring minimal therapist guidance 6
Benefits of Sleep Hygiene and CBT-I
- Improving sleep quality through sleep hygiene practices and CBT-I can have corresponding health benefits, including improved cardiovascular health, mental health, cognition, memory consolidation, immunity, reproductive health, and hormone regulation 2
- CBT-I can also reduce symptoms of anxiety and depression, and improve daytime functioning 6