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Sleep hygiene
sleep hygiene
A listing is not a recommendation.
Origin: Contemporary sleep medicine · Tradition: Behavioural sleep medicine · Daily habits & sleep
What it is
A way of organising daily life that supports sleep: light, caffeine, alcohol, clock time, and the bedroom. The effect of this alone is limited, and for chronic insomnia cognitive behavioural therapy (CBT-I) is first-line.
A short introduction (not a treatment instruction)
- Do not greatly shift your waking time. Keep the bedroom dark, quiet, and on the cool side.
- Reduce caffeine from the afternoon onward, and strong light and alcohol before bed.
- If you lie awake in bed for a long time, consider stimulus control (a separate entry).
- If there is no change in two to three weeks, see a professional.
Symptoms or aims often mentioned with this practice
- Sleeplessness
- Tiredness
- Stress or unease
- Focus and thinking
Research notes (this is not a promise of effect)
B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited
On its own the effect is considered modest, but it is the foundation of all sleep advice. NCCIH also explains sleep hygiene and CBT-I as distinct in the context of complementary practices.
Sources
Safety notes
Do not use alcohol as a sleep medicine. Consult a professional about regular use of over-the-counter sleep medicine.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- Long-term self-management alone when sleep apnoea or another sleep condition is suspected