You are here

Sleep Hygiene

Sleep Hygiene

Sycamore Health Center | 3/03/15

Are you having trouble falling asleep? Are you waking up more than once throughout the night? Do you feel tired when you wake up? If you answered yes to any of these questions, then sleep hygiene may be for you!

According to the Centers for Disease Control and Prevention, lack of sleep negatively impacts peoples’ personal and work lives. Not getting enough sleep can affect concentration and decision-making, can increase the risk of getting sick and can affect chronic health conditions. Getting enough sleep is an easy fix to staying healthy and being more productive during the day.

What is sleep hygiene and how does it work?
Sleep hygiene involves changing little things during your routine to help train your body to fall and stay asleep. It also helps with having more energy during the day. Sleep hygiene doesn’t work overnight: it takes time to break bad sleeping habits. If you implement some of these tips into your nightly routine, pretty soon you will notice that you are getting restful sleep and waking up with more energy to start your day.

Here are some sleep hygiene tips you can use to get your sleep pattern back on schedule:

  • Be active during the day and avoid naps.
  • Avoid caffeine and alcohol later in the evening.
  • Eat your last meal a few hours before you go to bed.
  • Go to bed and wake up at the same time every day to help your body create a sleeping schedule.
  • Help your body associate your bed with sleep: put away the phone, turn off the TV, and lay down only when you’re ready to sleep.
  • Be patient as your body learns to fall and stay asleep!

Schedule an appointment with a nurse practitioner at Sycamore Health Center in Iowa City to talk about how you can improve your sleep hygiene. For appointments call 319-337-9066.

For more information on sleep hygiene, visit

# # #

A faculty practice unit under College of Nursing Health Care, the Sycamore Health Center is a primary care and mental health services clinic operated entirely by nurse practitioners. For more information or to schedule an appointment, call 319-337-9066, email or visit

Posted On: 
Mar 4th, 2015