Sleep hygiene refers to the habits, environmental factors, and practices that may influence the length and quality of one’s sleep. These include bedtime, nighttime rituals, and disruptions to one’s sleep. These are typically represented by simple guidelines meant to effectively promote a good night’s rest.

The following is a list of sleep hygiene rules which can be used to improve sleep:

1. Establish a Regular Routine: go to bed at the same time each night and rise at the same time
   

   good sleep room

   each morning.

2. Get an enough quantity of sleep every night. Determine the amount of sleep you need by keeping track of how long you sleep without using an alarm clock for a week. Maintain this “personal” sleep requirement.
3. Good environment: Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
4. Avoid naps. If you have to take a nap, try to keep it to less than one hour and avoid taking a nap after 3 pm.
5. Physical activity may help promote sleep, but not within a few hours of bedtime.
6. Avoid sleeping pills, or use them cautiously. Always use sleeping pills as prescribed by your physician.
7. While a light snack before bedtime can help promote sound sleep, avoid large meals.
8. Cut your eating of caffeine and nicotine. Reduce your intake of caffeine and nicotine 4-6 hours before going to sleep. Stimulants interfere with your ability to fall asleep and progress into deep sleep.
9. Stay away from stress and worries at Bedtime. Address tomorrow’s activities, concerns, or distractions earlier in the day. Certain activities, such as listening to soft music, reading, or taking a warm bath, can help you wind down.
10. Pre-sleep rituals help to initiate relaxation each night before bed. A warm bath, light snack, or a few minutes of reading or listening to music can initiate good sleep.

For the majority of the people, falling asleep and staying asleep are parts of a natural process. Good sleepers are likely to have developed certain lifestyle and dietary habits that promote sound sleep. These habits or behaviors known as sleep hygiene can have positive effects on sleep before, during, and after time spent in bed.