Skill Prescriptions for Sleep Hygiene

Here are some things you can do to improve your sleep:

  • Limit awake time in bed by getting out of bed when you are not tired.
  • Get on a regular sleep schedule, going to bed and waking up the same time every day.
  • Establish a regular exercise routine.
  • Keep your bedroom quiet.
  • Eat a light snack a few hours before bed.
  • Reduce the use of sleeping pills to fall asleep.
  • Reduce the use of caffeine.
  • Use relaxation exercises
  • Reduce alcohol consumption.
  • Take a warm bath or shower before bed.
  • Establish a bedtime routine.
  • Remove any TVs and other lighted screens from the room and avoid them for at least an hour before bed.
  • Use as little lighting as possible in the hours before bed.
  • Stop watching news for a week (News Fast).
  • Use lavender on your pillow.
  • Listen to relaxing music or white noise.
  • Drink chamomile tea before bed.
  • Ask your doctor about the use of melatonin.

For more detailed instructions and worksheets to improve your sleep, check out Chapter 7: Rest is Best in Well to Do: A Guide to Take Charge, Set Goals, and Improve Your Health.