Sleep Hygiene

Written Monday, August 31, 2020 by Dr. Traci Cipriano, Co-chair of the Lawyer Well-Being Committee

Healthy sleep habits are vital for physical and mental health, and productivity. You need adequate sleep to be able to think quickly and clearly. In addition, poor sleep has been connected to a myriad of chronic health conditions, including diabetes, cardiovascular disease, obesity, depression and anxiety. Give yourself time to wind-down each night before bedtime, in a quiet space without excess physical exertion or mental stimulation. 

Tips for Improving Sleep:

  • Establish a sleep schedule, with set times for waking and going to bed each day, including weekends.
  • Aim for 7-8 hours sleep.
  • Give yourself 30-60 minutes before bedtime without any electronic device use.
  • Keep all electronic devices (including televisions and computers) outside of your bedroom.Purchase a digital clock if you use your phone as an alarm.
  • Limit caffeine consumption to the morning hours.
  • Consume alcohol in moderation and avoid consumption right before bedtime.
  • Avoid eating heavy, fatty or spicy meals close to your bedtime.
  • Exercise daily, several hours before bedtime.
  • Establish a relaxing bedtime routine
  • Make your bedroom a quiet, cool, dark sanctuary. Reduce clutter.
  • If you are having difficulty falling asleep, or wake up and cannot return to sleep, get out of bed. Write down any thoughts that your mind is chewing on, so you can let them go and return to them in the morning.Perhaps get a sip of water. Do some stretching or yoga, or mindful breathing exercises.
Source: Centers for Disease Control and Prevention