Expert Sleep Advice

Personal Habits
• Create a bedtime schedule that you can keep routinely and consistently
• Avoid naps, especially in the afternoons! If you need a nap, consider a power nap that is limited to 20-30 minutes.
• Avoid alcohol and caffeine 4-6 hours before bed
• Exercise regularly- particularly in the afternoon, but not within 2-4 hours of going to bed.
• If you can’t fall asleep within 20 minutes, get up and do something boring in a dimly lit environment until you feel sleepy
• If you have trouble falling asleep, consider practicing relaxation techniques. For a range of relaxation options (audio recordings of relaxation techniques), please refer to the Relaxation Technique Information section on the list of student resources.

The Sleeping Environment
• Make your bed comfortable
• Lower the temperature in your room and block out distracting noise
• Reserve your bed for sleep and sex only
• Eliminate the use of tv, studying, movies, reading, etc. in bed.

Getting ready for bed
• Practice relaxation techniques before bed 
• Establish a pre-sleep ritual/routine
• Take a hot bath/shower 90 minutes before bed

Resources
Sleep Hygiene Suggestions from the American Sleep Association
General Sleep Hygiene Guidelines
Additional Sleep Hygiene Guidelines
CDC- Sleep Hygiene Guidelines
Definition and Symptoms of Insomnia- Mayo Clinic

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