All About Sleep Hygiene

Sleep hygiene refers to a range of everyday habits that can help you sleep better, such as avoiding alcohol or caffeinated drinks (like tea, coffee, or cola) close to bedtime, waking up at the same time each morning, and ensuring your room is at a comfortable temperature.

Learn more about sleep hygiene or click here to download the sleep hygiene fact sheet.

Poor sleep hygiene (sleep habits) is a common cause of sleep problems.

One of the most important steps in improving your sleep hygiene is to establish a regular sleep routine. This can involve maintaining regular pre-bed activities, keeping your bedroom surroundings relatively constant, and waking up at the same time each day. However, you should avoid going to bed if you aren’t tired, even if it means going to bed at irregular times.

Here are a few steps you could try:

• Avoid caffeinated drinks before going to bed
• Avoid napping during the day
• Limit your alcohol and cigarette use before bedtime

Learn more about sleep hygiene.

Click here to download a sleep hygiene fact sheet.

Melatonin supplementation is not associated with weight gain. However, poor sleep is linked with weight gain. People who are sleep deprived are more likely to be overweight: the shorter the sleep, the greater the likelihood of being overweight.

According to a 2014 study, low levels of melatonin in the body are associated with increased appetite and weight gain.³

People who were given much higher than normal doses of melatonin in a clinical study didn’t show any melatonin overdose symptoms. They didn’t feel any sleepier than people given normal doses and didn’t report any other adverse reactions.

If you’ve taken more than the recommended dose of melatonin, consult your doctor.