Sleep Hygiene Cycle

Go to bed the same time every night

quiet bed
Make sure bedroom is quiet, dark, and cool

no devices
Avoid looking at blue light-emitting devices in bed (TVs, laptops, smartphones, tablets)

calm icon
Enjoy a 2-hour period of calm activity to reduce restlessness and circular thoughts before bedtime

no exercise
Avoid exercise, alcohol, and large meals before bedtime

Avoid caffeine after noon
Avoid caffeine after noon

REMfresh before 30 minutes before bed
Take REMfresh nightly,  30-60 minutes before bedtime

Specific Tips for Getting a Better Night’s Sleep

You’re not alone. Occasional sleeplessness impacts millions of people every day.

Difficulty sleeping can be caused by a variety of factors including food, caffeine, stress, lifestyle, or other reasons. The suggestions below can offer a healthy start to help you get a better night’s sleep.

Food and Drink

Food and Drink

Avoid caffeinated beverages after lunch

Limit your daily caffeine intake to 200 mg (equivalent to 2 cups of coffee)

Avoid eating large meals before bedtime

Skip alcohol for 4-6 hours before bedtime

Best Night Sleep Tips - Maintaining Good Sleeping Habits

Maintaining Good Sleeping Habits

Avoid taking naps during the day, especially after 3 pm

If a nap is absolutely necessary, limit it to less than 1 hour

Wake up at the same time every day, including weekends

Maintain a regular sleep schedule, but avoid going to bed unless you’re sleepy

Stop using your gadgets (cell phone, tablet, or computer) 30 minutes before bedtime. The artificial light generated by these devices can disrupt your body’s sleep cycle

Your Sleep Environment

Your Sleep Environment

Make sure your room isn’t too hot or too cold (68 °F is ideal, but you may like it hotter or colder)

Your room should be dark. Use blackout curtains or an eye mask to keep light out

Make sure your room isn’t noisy. Use a white noise machine if needed

Don’t use your bed for watching TV, eating, or other activities. Use your bed only for sleeping

Calm the Restless Mind

Calm the Restless Mind

Engage in a relaxing activity before bedtime, such as a warm bath or a quiet activity

Regular exercise can help you sleep better

Like many things in life, the start to a good night’s sleep begins with better habits. Always consult a doctor to discuss a program involving exercise and/or lifestyle changes that meets your unique needs

Get tips for a good night’s sleep, REMfresh® news, and more.