Hammond-Henry Hospital

Good Sleep Hygiene

Always follow rules of Good Sleep Hygiene.

  • Get up at the same time every day.
  • Try to sleep only when drowsy.
  • Maintain a relaxing pre-sleep routine. This may include a warm bath (1-2 hours before bedtime), relaxation exercises or quiet reading.
  • Keep the bedroom dark, cool and quiet while sleeping.
  • If unable to fall asleep or stay asleep, get out of bed and engage in quiet activity such as reading. Return to bed only when sleepy.
  • Exercise regularly, but do not exercise vigorously within several hours of bedtime.
  • Keep a consistent daily schedule for meals, medication and other activities.
  • Long naps can disturb your nighttime sleep. If necessary, 20-30 minute naps in the early afternoon are best.
  • Avoid caffeine and alcohol within 4 hours of bedtime.
  • Avoid nicotine near bedtime.

Hammond-Henry Hospital Sleep Disorder Center
600 North College Avenue
Geneseo, IL 61254
Phone: (309) 944-9290
Email: sleepcenter@hammondhenry.com