3.6 Building Healthy Sleep Habits

Notes

Sleep hygiene means habits that make good sleep more likely.

• Keep a regular schedule, even on weekends, within about an hour.
• Turn off screens 30-60 minutes before bed. Blue light and exciting content make it harder to fall asleep.
• Keep your room cool, dark and quiet. Charge your phone outside the bed.
• Avoid caffeine (soda, energy drinks, coffee, tea) in the afternoon and evening.
• Use a calming routine such as reading, a shower or gentle stretching.
• Avoid large meals right before bed.
• If you often have trouble sleeping, snore loudly or feel very sleepy in the day, talk to a trusted adult or doctor.