Sleep hygiene means practicing healthy habits that can help you sleep well.

Here are some tips for good sleep hygiene:

• Go to bed and wake up at the same time every day, — even on weekends.
• Do things that calm you before going to bed, like having a warm bath, reading a relaxing book, or drinking a glass of warm milk.
• Avoid watching exciting movies or listening to loud music before going to bed.
• Don’t eat a heavy meal before bed. If you feel hungry, have a light snack.
• Go to bed when you feel sleepy.
• Keep your bedroom dark and quiet. Try using blackout curtains, blinds, or earplugs.
• Keep your bedroom at a comfortable temperature for sleep, between 16°C (60°F) and 22°C (72°F).
• Try not to nap during the day. If you need a nap, keep it to less than 20 minutes. Napping earlier in the day (before noon) is better than napping later in the day.
• Use your bed only for sleep and sex.

Write it down! Print off the Strategies to Try Journal and Daily Sleep Diary. Decide what you’re going to try to help you sleep better.