Which of the following constitutes good sleep hygiene?

Which of the following constitutes good sleep hygiene?

• A. Drinking alcohol before going to bed
• B. Watching TV in bed right before trying to go to sleep
• C. Getting up to do something relaxing after 20 minutes in bed
• D. Taking naps during the day

Answer: (C)

Good sleep hygiene centers on pairing the bed with sleep and minimizing wakefulness there. If you haven’t fallen asleep after about 20 minutes, getting up to do something relaxing and then returning to bed when you feel sleepy helps reset your sleep cues and reduces the frustration that can keep you awake. This keeps the bed as a signal for sleep rather than a place of prolonged wakefulness. Alcohol before bed tends to fragment sleep and disrupt sleep architecture. Watching TV in bed before trying to sleep increases cognitive arousal and exposes you to light that can delay sleep onset. Daytime naps, especially long or late ones, can reduce sleep pressure and make it harder to fall asleep at night.

Good sleep hygiene centers on pairing the bed with sleep and minimizing wakefulness there. If you haven’t fallen asleep after about 20 minutes, getting up to do something relaxing and then returning to bed when you feel sleepy helps reset your sleep cues and reduces the frustration that can keep you awake. This keeps the bed as a signal for sleep rather than a place of prolonged wakefulness.

Alcohol before bed tends to fragment sleep and disrupt sleep architecture. Watching TV in bed before trying to sleep increases cognitive arousal and exposes you to light that can delay sleep onset. Daytime naps, especially long or late ones, can reduce sleep pressure and make it harder to fall asleep at night.