A. Wells MD Dr. Wells is a seasoned sleep medicine physician and a professional mindset coach. With SuperSleepMD.com she is on a mission to promote good sleep as good medicine. © 2024 Super Sleep MD
All rights reserved. All information presented on this guide is for informational purposes only and is not
intended to serve as medical advice. The content here is not intended to replace a relationship between you and your medical provider.
Sleep Hygiene Sleep hygiene describes habits and practices that are conducive to sleeping well on a regular basis. In other words, the GOAL of these practices is to improve your sleep AND wake quality. Keep the principle of GOOD-BETTER-BEST in mind and make the tools work for your life. Which of these practices are you going to adopt? Keep a consistent wake-up time Regardless of whether it’s a weekday or weekend, try to wake up at the same time. A fluctuating schedule keeps you from getting into a rhythm of consistent sleep, reduces your sleep quality, and makes your sleep (and wake) unpredictable.
Prioritize your sleep as a part of your health and self-care It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it’s vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night. Target 7-8 hours of sleep in a 24 hour period. Make gradual adjustments If you want to shift your sleep times, do it gradually to avoid throwing your schedule out of whack. Make stepby-step adjustments (up to 30 minutes) so that you can get adjusted and settle into a better schedule.
Nap if you need to, but be strategic Naps can be a handy way to regain energy during the day, but if you overdo it your nighttime sleep will be affected. Keep naps under 30 minutes (set an alarm) and limited to the late morning or early afternoon.
SuperSleepMD.com © 2024 Super Sleep MD
All rights reserved. All information presented on this guide is for informational purposes only and is not
intended to serve as medical advice. The content here is not intended to replace a relationship between you and your medical provider.
Sleep Hygiene Keep your bedtime routine consistent Following the same steps each night, including things like putting on your pajamas and brushing your teeth, allows your mind and body to anticipate sleep.
Don't lie awake in bed with strong or negative emotions If you are bothered by not sleeping or having negative or strong emotions, get out of bed and go into another room. Return to bed only when there is a high chance of falling back to sleep. Staying in bed "just in case" you sleep doesn't work for people with sleep difficulties. Aim for being asleep at least 85% of the time you are in bed. Cultivate healthy habits during the day The way you spend your day has a direct impact on the way you spend your night. Incorporating healthy daytime routines supports your internal sleep/wake rhythms. Light, physical activity, what you eat, what you drink, the pills you take and your stress levels can impact your sleep significantly.
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© 2024 Super Sleep MD
All rights reserved. All information presented on this guide is for informational purposes only and is not
intended to serve as medical advice. The content here is not intended to replace a relationship between you and your medical provider.