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Early Concussion Education

Sleep Hygiene Tips

Sleep hygiene means practicing healthy habits that can help you sleep well. Here are some tips for good sleep hygiene.

Sleep hygiene tips:

  • Get up and go to bed at the same time every day—even on weekends.
  • Do things that calm you before going to bed (e.g., have a warm bath, read a relaxing book, drink a glass of warm milk).
  • Avoid watching exciting movies or listening to loud music before going to bed.
  • Don’t eat a heavy meal before bed. If you feel hungry, have a light snack.
  • Go to bed when you feel sleepy.
  • Keep your bedroom dark and quiet. Try using blackout curtains, blinds and/or earplugs.
  • Keep your bedroom at a comfortable temperature for sleep, between 22°C (72 °F) and 16 °C (60 °F).
  • Try not to nap during the day. If you need a nap, keep it to less than 20 minutes. Napping earlier in the day (before noon) is better than later in the day.
  • Use your bed only for sleep and sex.