This page includes tools, resources, and activities that you can explore to build your sleep hygiene skills. Do you want support as you try some of these habits? Connect with a liveWELL Health Coach to get started.
Sleep Hygiene
Sleep hygiene is a term used to describe a multicomponent approach to build healthy habits and environments to support sleep. As with any habit change, starting small and building consistency is most effective. Of course, there are many reasons for disrupted sleep and meeting with your physician may be a good first step.
Follow a Consistent Routine
- Have a fixed wake-up time and bedtime.
- Limit evening naps.
- Reduce screen time before bed.
- Create a relaxing routine to prepare to sleep.
- Prioritize sleep!
Practice Healthy Daily Habits
- Get light exposure early in the day.
- Engage in regular physical activity.
- Reduce alcohol consumption and caffeine later in the afternoon and evening.
- Avoid big meals before bedtime.
Set Up Your Bedroom
- Keep your sleep area at a cool temperature.
- Block out light with curtains or an eye mask.
- Choose a comfortable pillow and mattress.
- Drown out unnecessary noise with ear plugs or a white noise machine.
Tools to Help You Sleep
Campus Resources
- Seek support and assistance from an EAP counselor.
- Read Sleep and Food: Is Your Diet Keeping You Awake?
- University of Iowa Health Care Sleep Disorders Clinic