'Sleep hygiene' means habits that help you to have a good night's sleep. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades.

You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude.

It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 ½ hours in bed in order to keep the sleep pattern consolidated.

In addition, good sleep hygiene practices include:

Avoid

• Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
  
• Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.
  
• Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
  
• Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
  
  

Improve your Sleeping Environment

• Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
  
• Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.
  
• Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read (violent/aggressive serials/stores).
  
• Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.
• Take a warm bath.
  
  

Relax your mind

Insomnia is often caused by worrying. Suggestions include:

• If you are a chronic bedtime worrier, try scheduling a half hour of 'worry time' well before bed. Once you retire, remind yourself that you've already done your worrying for the day.
  
• Try relaxation exercises. You could consciously relax every part of your body, starting with your toes and working up to your scalp. Or you could think of a restful scene, concentrate on the rhythmic rise and fall of your breathing, or focus on a mantra (repeating a word or phrase constantly).

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week.