Which option is NOT recommended as part of good sleep hygiene for episodic insomnia disorder?

• A. Take long daytime naps
• B. Daily exercise
• C. Maintain a regular sleep schedule
• D. Bed is for sleep and sex only

Answer: (A)

Sleep hygiene works by reinforcing the body's natural sleep-wake rhythm and the bed-sleep association. For episodic insomnia, regular daily exercise helps regulate circadian timing and can improve sleep onset and quality, while keeping a consistent sleep schedule anchors your body to a predictable pattern and strengthens sleep drive at night. Reserving the bed for sleep (and sex) solidifies the cue that next is sleep, reducing awakenings and bedtime arousal. The habit that worsens insomnia is taking long daytime naps, because long naps cut into the homeostatic sleep pressure built up during the day and can shift the circadian rhythm, making it harder to fall asleep or stay asleep at night. If naps are used, they should be brief and not late in the day, but generally long daytime naps are not recommended for managing episodic insomnia.