Sleep Hygiene Handout

Sleep hygiene refers to healthy habits and environmental factors that promote a better night's sleep by making it easier to fall and stay asleep. It includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment for rest.

The 10-3-2-1-0 sleep rule is a guideline for better sleep: avoid caffeine 10 hours before bed, stop eating or drinking alcohol 3 hours before, finish work or stimulating tasks 2 hours before, limit screen time 1 hour before, and hit the snooze button 0 times in the morning. Following this routine helps regulate your body's natural sleep-wake cycle and improve sleep quality.

Key habits for better sleep include maintaining a regular sleep schedule, finding relaxing activities before bed, and limiting caffeine or heavy meals in the evening. Creating a comfortable sleep environment, avoiding screens before bedtime, and engaging in quiet activities like reading can also improve sleep quality.