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Sleep Hygiene Handout

The consequences of poor sleep are far-reaching. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises, and weight and blood pressure increase. In other words: sleep is important!

The Sleep Hygiene handout provides research-based tips for getting a better night’s sleep. Some of the tips include maintaining a regular sleep schedule, consuming caffeine only in the morning, and following a healthy diet.

Note that not every sleep hygiene tip is appropriate for every client. Bear in mind your client’s current functioning and their sleep goals. We recommend introducing the tips slowly, so clients don’t feel overwhelmed. In future sessions, follow up to reinforce the practice of consistent sleep hygiene.

For a related tool, check out the Waking Up Refreshed worksheet.

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1. Cleveland Clinic. (2020, December 23). Caffeine: how long it lasts, how much & withdrawals. Cleveland Clinic.

2. LeBourgeois, M. K., Giannotti, F., Cortesi, F., Wolfson, A. R., & Harsh, J. (2005). The relationship between reported sleep quality and sleep hygiene in Italian and American adolescents. Pediatrics, 115 (Supplement 1), 257-265.

3. Mastin, D. F., Bryson, J., & Corwyn, R. (2006). Assessment of sleep hygiene using the Sleep Hygiene Index. Journal of behavioral medicine, 29(3), 223-227.

4. Ogilvie, R. P., Lutsey, P. L., Widome, R., Laska, M. N., Larson, N., & Neumark-Sztainer, D. (2018). Sleep indices and eating behaviours in young adults: findings from Project EAT. Public health nutrition, 21(4), 689-701.

5. Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition research, 32(5), 309-319.

6. Salamon, M. (2020, October 3). Blue light and sleep. WebMD.

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