Centre for Student Development and Counselling

Tip Sheet: Good sleep hygiene

Good sleeping habits have been shown to maintain or improve one's alertness, performance, and mood and dramatically reduce one's risk for mental burn out and physical exhaustion. Here are some tips to help you develop good sleep hygiene.

1. Go to bed only when sleepy.
2. Don't "activate" your brain right before bed by studying for your test, writing your essay, or doing other stressful activities.
3. Find a way to relax your body and mind before bed (e.g., taking a warm bath).
4. Establish a good sleep environment with limited distractions.
5. Keep the room dark, quiet, and lower the room temperature (a cool environment improves sleep).
6. If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.
7. Avoid foods, beverages, and medications that may contain stimulants.
8. Avoid alcohol and nicotine before going to sleep.
9. Avoid caffeine at least five hours before bedtime.
10. Exercise regularly, but do so around midday or early afternoon. Be sure to finish at least three hours before you plan on going to bed.
11. Try some relaxation techniques to assist with physical and mental relaxation.
12. Get up about the same time every day. It is important to keep a regular sleep schedule, even on days off and weekends.
13. If you feel tired during the day, take only a 15 minute nap, but avoid naps
after 3 p.m.
14. Avoid heavy meals close to bedtime, but don't go to bed hungry.
15. Avoid fluids before going to sleep.
16. Use the bed only for sleep and intimacy (Do not eat, read or watch TV in bed!).