Health Library How to Set up a Healthy Sleep EnvironmentFrom Healthwise

Insomnia is a common condition. Most people will have an occasional bout of sleeplessness due to temporary stress, worry, or irregular schedule. However, when the inability to sleep well continues for weeks or months, it can become a health problem.

If you have chronic insomnia, it may be caused by an underlying factor such as depression, anxiety, or pain. Your insomnia will probably improve or disappear when the cause is treated successfully. Sometimes poor sleep becomes a problem of its own. Dwelling on it only makes it worse. Simply changing your beliefs about sleep and your everyday behaviors can improve your sleep dramatically.

"Sleep hygiene" measures include commonsense health practices and setting up an environment that promotes sleep.

 What is sleep hygiene?
 Why should I change my everyday habits?
 How can I improve my sleep environment?
 Where to go from here

More information about sleep problems can be found in the topics:

• Insomnia.
• Sleep Problems, Age 12 and Older.

Return to topic:

Sleep hygiene refers to health practices and environmental influences that affect sleep quality. What and when you eat and drink affect your sleep. So do exercise habits and the physical environment of your bedroom. Poor sleep hygiene practices are associated with difficulty falling or staying asleep.¹ The more you know about good sleep hygiene, the more likely you are to practice it and thus to sleep better.

Continue to Why should I change my everyday habits?
Return to How to set up a healthy sleep environment

Choices we make on a daily basis become habits that determine our lifestyle. Making different choices can lead to new habits and a lifestyle that improves sleep. Research shows that lifestyle habits and sleep practices are strongly related to overall sleep quality.¹

• If you usually have a couple glasses of wine before bedtime and seem to always wake up at 3:00 a.m., try a nonalcoholic (and noncaffeinated) beverage instead.
• If you sit at a computer all day and don't make time for exercise, try taking a brisk walk for 20 minutes each day.

Continue to How can I improve my sleep environment?
Return to How to set up a healthy sleep environment

The following measures may help you sleep more soundly and wake up feeling more refreshed:

• Establish a regular bedtime.
• Wake up at the same time each day, including weekends, even if you haven't slept well.
• Avoid daytime napping.
• Limit your consumption of caffeine (coffee, tea, caffeinated sodas), and don't have any for at least 4 to 6 hours before bedtime.
• Avoid tobacco use, especially near bedtime and upon awakening during the night—nicotine is a stimulant.
• Avoid using alcohol late in the evening. It can cause awakening later in the night.
• Avoid heavy meals close to bedtime. A light snack may help you sleep.
• Don't go to bed thirsty, but don't drink so much you have to urinate frequently.
• Get some exercise every day. It can be vigorous or moderate, but you should not exercise within 3 or 4 hours of bedtime because activity increases metabolism and alertness for a few hours.
• Get plenty of sunlight in the outdoors, especially in late afternoon.
• Minimize noise in the house, or mask it with a steady low noise such as keeping a fan running on slow speed, or a radio tuned to static. Use comfortable earplugs if needed.
• Keep the room cool and dark. If you can't darken the room, use a sleep mask.
• Use a pillow and mattress that are comfortable for you.
• If watching the clock makes you anxious about sleep, turn the clock so you can't see it or put it in a drawer.
• Reserve the bedroom for sleeping and sexual activity. A bit of light reading may help you fall asleep, but if it doesn't, do your reading elsewhere in the house. Avoid watching television in bed.
• Set aside time for problem solving earlier in the day so you don't carry anxious thoughts to bed. Try writing down your worries in a "worry book," then set it aside well before bedtime.
• Participate in relaxing activities before bedtime. Try deep breathing, yoga, meditation, tai chi, or muscle relaxation techniques. Take a warm bath. Play a quiet game or read a book.
• If you can't fall asleep, or you wake up in the middle of the night and don't get back to sleep quickly, get out of bed and go to another room until you feel sleepy.
• Keep track of your sleep and lifestyle patterns in a sleep diary(What is a PDF document?).

Continue to Where to go from here
Return to How to set up a healthy sleep environment

Now that you have read this information, you are ready to take some steps toward improving your sleep.

If you would like more information on sleep problems, the following resources are available:

Organizations

Return to How to set up a healthy sleep environment

Citations

1. Brown FC, et al. (2002). Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students. Behavioral Medicine, 28(1): 33–38.

Author:	Maria G. Essig, MS, ELS	Last Updated: January 22, 2008
Medical Review:	Anne C. Poinier, MD - Internal Medicine Jan Ulfberg, MD, PhD - Sleep Disorders
© 1995-2008 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.