Sleep Hygiene and Diary Worksheet

General Sleep Hygiene Measures

• Wake up at the same time each day.
• Discontinue caffeine intake four to six hours before bedtime and minimize total daily use. Caffeine is a stimulant and may disrupt sleep.
• Avoid nicotine, especially near bedtime and on night awakenings. It is also a stimulant.
• Avoid the use of alcohol in the late evening to facilitate sleep onset. Alcohol can cause awakening later in the night.
• Avoid heavy meals too close to bedtime, since this may interfere with sleep. A light snack may be sleep-inducing.
• Regular exercise in the late afternoon may deepen sleep. Vigorous exercise within three to four hours of bedtime may interfere with sleep.
• Minimize noise, light and excessive temperatures during the sleep period.
• Move the alarm clock away from the bed if it is a source of distraction.

 General Sleep Hygiene Measures Diary