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Sleep Hygiene

Sleep hygiene education fosters healthy habits through simple recommendations about diet, substance use, exercise, and environmental factors that promote or interfere with sleep. Standard sleep hygiene measures include the following:

  • Avoid stimulants several hours before bedtime. Caffeine and nicotine, both central nervous system stimulants, can impede sleep onset and reduce sleep efficiency and quality.
  • Do not drink alcohol too close to bedtime. Alcohol consumption prior to bedtime can lead to more fragmented sleep and early morning awakenings.
  • Avoid heavy meals too close to bedtime, as they can interfere with sleep. A light snack may be sleep inducing.
  • Regular exercise in the late afternoon or early evening can deepen sleep. Conversely, exercising too close to bedtime could have a stimulating effect and delay sleep onset.
  • Keep the bedroom environment quiet, dark, and comfortable.

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