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Sleep Hygiene: Environment

Following these tips can help most people who are having trouble falling asleep or staying asleep.


  • Keep your bedroom quiet, dark, and cool. Try using a sleep mask and/or earplugs to help you sleep.
  • Run a fan or other steady “white noise” during the night if noises wake you up.
  • Reserve the bed for sleeping, sickness or sex only. Do your reading or TV watching in another room.
  • Keep your hands and feet warm. If needed, wear warm socks and/or gloves to bed.
  • Wear loose-fitting nightclothes. The more comfortable you are, the better you will sleep.
  • Try not to sleep with disruptive bed partners such as your children, pets, or spouse.

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