How to set up a healthy sleep environment

Introduction

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:

What is sleep hygiene?

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.

Test Your Knowledge

1. What time I eat dinner does not have an effect on my sleep.
1. True
   

   The answer is incorrect

   A heavy meal too close to bedtime can interfere with sleep. A light snack may actually improve sleep.

   
2. False
   

   The answer is correct

   Eating a large meal too close to bedtime can make it difficult to fall asleep, as can going to bed hungry.

   
2. Sleep hygiene refers to brushing my teeth before bedtime.
1. True
   

   The answer is incorrect

   Sleep hygiene does not refer to brushing your teeth before bedtime. Sleep hygiene refers broadly to health practices and environmental factors that affect how you sleep. A warm bath before bedtime is one example of a sleep hygiene measure that could help you relax and sleep better.

   
2. False
   

   The answer is correct

   Sleep hygiene does not refer to brushing your teeth before bedtime. Sleep hygiene refers broadly to health practices and environmental factors that affect how you sleep. A warm bath before bedtime is one example of a sleep hygiene measure that could help you relax and sleep better.

   

Continue to Why should I change my everyday habits?
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Why should I change my everyday habits?

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.

Test Your Knowledge

1. Daily habits can affect my sleep.
1. True
   

   The answer is correct

   The time you get out of bed, the size and timing of your dinner, where you set your thermostat, whether or not you get some exercise each day, and many other choices you make can affect your sleep patterns.

   
2. False
   

   The answer is incorrect

   The time you get out of bed, the size and timing of your dinner, where you set your thermostat, whether or not you get some exercise each day, and many other choices you make can affect your sleep patterns.

   

Continue to How can I improve my sleep environment?
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How can I improve my 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?).

Test Your Knowledge

1. Napping during the day will help me practice falling asleep so that I can do it better at night.
1. True
   

   The answer is incorrect

   If you are having difficulty sleeping, it will help if you are truly tired at bedtime. Napping during the day, while not unhealthy, may make you less tired at bedtime.

   
2. False.
   

   The answer is correct

   If you are having difficulty sleeping, it will help if you are truly tired at bedtime. Napping during the day, while not unhealthy, may make you less tired at bedtime.

   
2. When I am tossing and turning, unable to sleep, I should stay in bed until I fall asleep.
1. True
   

   The answer is incorrect

   If you are tossing and turning, you should not stay in bed until you fall asleep. You need to establish the bed as a place for sleep, not sleeplessness. If you aren't asleep within 15 or 20 minutes, go to another room and do a quiet activity like reading until you are sleepy.

   
2. False
   

   The answer is correct

   If you are tossing and turning, you should not stay in bed until you fall asleep. By staying in bed, you are associating the bed with sleeplessness. If you aren't asleep within 15 or 20 minutes, go to another room and do a quiet activity like reading until you are sleepy.

   

Continue to Where to go from here
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Where to go from here

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

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