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Pre-Bedtime Routine • Complete all tasks/duties • Dim lights • No food, alcohol & cigarettes • Take Melatonin, if directed by physician • Brush teeth & wash; use washroom • Initiate Bedtime Routine Bedtime Routine • Low light • No electronics, screens, phone use • Read for 10 – 15 minutes • When feeling tired turn off lights • Initiate Sleep Attempt Sleep Attempt • Lights off • Use sleep aids if needed: ear plugs, eye mask, white noise, etc. • No electronics, screens, schoolwork, etc • Meditation/mindfulness Sleep Preparation Repeat • Out of bed • Sit up at desk • Low light • Read until feeling tired • Repeat meditation/mindfulness • No electronics, screens, schoolwork, etc 45 Minutes 15 Minutes 15 Minutes Sleep Hygiene 101: Bedtime Routine Adult 10 - 15 Minutes Created by Dr. Evan Lewis, MD Director, Neurology Centre of Toronto (NCT)

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Page 1: Pre-Bedtime Routine Bedtime Routine · •pre-bedtime routine should start 45 –60 minutes before bedtime •regular bedtime and wake-up times on weekdays and weekends •bedtime

Pre-BedtimeRoutine• Completealltasks/duties• Dimlights• Nofood,alcohol&cigarettes• TakeMelatonin,ifdirectedbyphysician• Brushteeth&wash;usewashroom• InitiateBedtimeRoutine

BedtimeRoutine• Lowlight• Noelectronics,screens,phoneuse• Readfor10– 15minutes• Whenfeelingtiredturnofflights• InitiateSleepAttempt

SleepAttempt• Lightsoff• Usesleepaidsifneeded:earplugs,eyemask,whitenoise,etc.

• Noelectronics,screens,schoolwork,etc• Meditation/mindfulness

SleepPreparationRepeat• Outofbed• Situpatdesk• Lowlight• Readuntilfeelingtired• Repeatmeditation/mindfulness• Noelectronics,screens,schoolwork,etc

45Minutes

15Minutes

15Minutes

Sleep Hygiene 101: Bedtime Routine

Adult

10- 15Minutes

CreatedbyDr.EvanLewis,MDDirector,NeurologyCentreofToronto(NCT)

Page 2: Pre-Bedtime Routine Bedtime Routine · •pre-bedtime routine should start 45 –60 minutes before bedtime •regular bedtime and wake-up times on weekdays and weekends •bedtime

Sleep Hygiene Tips

1. Timing• pre-bedtimeroutineshouldstart45– 60minutesbeforebedtime

• regularbedtimeandwake-uptimesonweekdaysandweekends

• bedtimeandwakeuptimeshouldnotvarybymorethanonehourfromdaytoday

2. Whattoavoid• naps• eatingordrinkingbeforebedtime• coffee,tea,soda,energydrinksandchocolateafewhoursbeforebed

• alcohol,cigarette,recreationaldrugsbeforebedtime

• TV,computerorcellphoneinbedroom

3. Whattodo• physicalactivity&exerciseduringtheday• practicesleephygieneevery night;evenonweekends!

4. Setting• cool,darkroom• keepwaternearbytoavoidhavingtogetoutofbed

• bedisforsleepingonly- noworkorusingcomputerinbed

5. FallingAsleep• donottrytoforcesleep.• listeningtoaudio(meditation,mindfulness,calmingmusic)ispermitted

CreatedbyDr.EvanLewis,MDDirector,NeurologyCentreofToronto(NCT)

Page 3: Pre-Bedtime Routine Bedtime Routine · •pre-bedtime routine should start 45 –60 minutes before bedtime •regular bedtime and wake-up times on weekdays and weekends •bedtime

Melatonin1. WhyuseMelatonin?

• Studiesshowthatithelpspeoplegettosleep&stayasleep

2. Safety?• sideeffectsmayincludeheadache,dizziness,

nausea,drowsiness&others• debateinscientificliteraturethatlongterm

usecandisruptsleeppatterns• cancausesleepdisruptionifpropersleep

hygienetechniquesarenot usedwithmelatonin

• intermittentuseofMelatoninisnotadvised

3. AdultDose(>18yrs)• Lowestdosepossibleisbest• Start1– 3mgforafewnights• Ifnoeffect,increaseeverytwonightsupto

maximumdoseof10mg

4. HowtoUseMelatonin• Stateanenddateofuse(ex:2,3or4wks)• Take30-45minutesbeforebedtime• Useevery nightfromstartdatetoenddate• Allowtwoweekstoslowlycomeoffthe

medication• Ex:foroneweekreducedosebyhalfthenforthe

secondweekuseeveryothernightthenstop

5. Resources• MayoClinic:https://goo.gl/eGifnY

CreatedbyDr.EvanLewis,MDDirector,NeurologyCentreofToronto(NCT)


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