The 10 Commandments of Sleep Hygiene for Adults, Created by the World Sleep Society

  1. Establish a regular time to go to sleep and wake up.

  2. If you are in the habit of napping, do not exceed 45 minutes of daytime sleep.

  3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke.

  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea, and many soft drinks, as well as chocolate.

  5. Avoid heavy, spicy or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.

  6. Exercising regularly, but not right before bed.

  7. Wear comfortable and cozy bedding.

  8. Find a comfortable sleep temperature setting and keep the room well ventilated.

  9. Block out all distracting noise and eliminate as much light as possible.

  10. Reserve your bed for sleeping and sex, avoiding its use for work or general recreation.

#health #sleep #sleephygiene

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