Basic Sleep Hygiene Principles

  1. Reduce caffeine and alcohol intake
  2. Remove screen technology from the bedroom
  3. Sleep in a cool bedroom
  4. Establish a regular bedtime and wake-up time, even on weekends
  5. Go to bed only when sleepy and avoid sleeping on the couch early/mid-evenings
  6. Never lie awake in bed for a significant time period; rather, get out of bed and do something quiet and relaxing until the urge to sleep returns
  7. Avoid daytime napping if you are having difficulty sleeping at night
  8. Reduce anxiety-provoking thoughts and worries by learning to mentally decelerate before bed
  9. Remove visible clock faces from view in the bedroom, preventing clock-watching anxiety at night
Source: Matthew Walker, Why We Sleep