As you review your sleep diary, pay attention to your environment and behavior, and make changes where it seems most appropriate.
Optimize your environment first. Since the environment drives behavior, small changes can move you in the right direction before having to apply specific behavioral strategies.
Don’t expect things to change overnight. But do expect them to get better.
We haven’t listed every possible sleep hygiene item—your own checklist might be shorter or longer.
If there are other behavioral or environmental factors that are specific to you, then make sure to add them. For example, you may travel for work, have young children, or have a medical condition.
Once you have the items on your list, you can address each one using the strategies that we’ve recommended.
