Jefferson University Hospitals

Inadequate Sleep Hygiene

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Inadequate sleep hygiene is a form of insomnia primarily caused by bad sleeping habits. Many common factors may keep you awake at night, such as:

  • Background noise
  • Temperature extremes
  • Uncomfortable bedroom
  • Excessive napping
  • Excessive time in bed
  • Irregular bedtimes
  • Sedentary lifestyle
  • Stimulating activity prior to bedtime
  • Caffeine, alcohol, fluid intake prior to bedtime

However, this type of insomnia can be easily corrected as long as a few simple changes are made to your daily routine. Jefferson Health sleep medicine specialists will talk to you about your sleeping difficulty and work with you to create a regular routine before bedtime to greatly increase your ability to fall asleep.

5 Ways to Get a Good Night's Rest

If you are having trouble falling asleep and/or staying asleep, there are many ways to help you have a good night's rest:

  1. Your bedroom should be dark, quiet and comfortable. You should also reserve the bedroom for sleeping, not for watching TV or doing work.
  2. Go to bed and wake up at the same time every day, even on the weekends.
  3. Avoid caffeine after lunchtime and avoid alcohol, eating and exercising a few hours before bedtime. These might lead to disruptions of your sleep.
  4. Don't take naps, unless you are a shift worker or narcoleptic.
  5. Don't sacrifice your sleep; make it a priority so that your body gets the rest it needs.

Make an Appointment

Call 1-800-JEFF-NOW (1-800-533-3669) to make an appointment with a Jefferson Health sleep specialist.