Sleep Hygiene: The Dos and Don’ts

Getting a good night’s sleep is essential for our overall health and well-being. Not many people enjoy their night’s rest. Some wake up with low energy and a grumpy mood. Others have a feeling of sleep inadequacy when they wake up and struggle with sleep during the day. Sleep hygiene helps take care of all this.

Sleep hygiene refers to the habits and practices that can promote restful and rejuvenating sleep. By following a few simple dos and avoiding certain don’ts, you can significantly improve your sleep quality.


  1. Consistent Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

2. Create a Relaxing Bedtime Routine:

Engage in calming activities before bed, such as reading or meditation. This signals your body that it’s time to wind down.

3. Comfortable Environment:

Ensure your environment is comfortable – a good mattress and pillows, along with a cool, dark, and quiet room, can make a big difference.

4. Limit Screen Time:

Avoid screens (phones, tablets, TVs) at least an hour before bedtime. The blue light emitted can disrupt your sleep-inducing hormone, melatonin.


  1. Caffeine and Alcohol:

Avoid consuming caffeine and alcohol close to bedtime. They can interfere with your sleep cycle and prevent deep sleep.

2. Heavy Meals:

Refrain from heavy, spicy, or rich meals right before bedtime, as they can cause discomfort and disrupt sleep.

3. Napping Late:

While short daytime naps are okay, avoid napping too close to bedtime, as it can make it harder to fall asleep at night. Some mental health physicians advocate for avoiding afternoon naps as it can disrupt your night’s sleep.

4. Clock-Watching:

Constantly checking the clock can create anxiety and make it harder to fall asleep. Turn your clock away from view.

By following these dos and avoiding these don’ts, you can establish healthy sleep habits that will leave you feeling refreshed and energized every morning.

Remember, sleep is not for the weak and lazy. If anything is worth doing at all, it is worth doing well.

Nothing soothes the soul like a deep sleep

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