Sleep Hygiene: Simple Habits for Better Sleep

Good sleep doesn’t start the moment your head hits the pillow—it starts with what you do during the day and in the hours before bed. These habits are called sleep hygiene, and improving them is often the most effective, sustainable way to sleep better—without medication.

Here’s what you need to know.

What Is Sleep Hygiene?
Sleep hygiene refers to the daily routines and environmental factors that promote consistent, restful sleep. When these are out of balance, sleep can suffer—even if you’re tired.

Core Principles of Healthy Sleep Hygiene

1. Stick to a Consistent Sleep Schedule
   Go to bed and wake up at the same time every day—even on weekends. This trains your body’s internal clock and improves sleep quality over time.

2. Create a Wind-Down Routine
   Give yourself at least 30 minutes before bed to relax. Dim the lights, put away devices, and try calming activities like reading, light stretching, or listening to soft music.

3. Limit Screen Time Before Bed
   The blue light from phones, tablets, and TVs can suppress melatonin and delay sleep. Try to avoid screens for at least an hour before bedtime.

4. Keep Your Sleep Environment Cool, Quiet, and Dark
   Your bedroom should be a place your brain associates with sleep. Use blackout curtains, white noise machines, or fans if needed.

5. Be Mindful of What You Eat and Drink
   Avoid caffeine in the afternoon and evening. Heavy meals, alcohol, and excess sugar before bed can disrupt your sleep cycle.

6. Get Exposure to Natural Light During the Day
   Daylight—especially in the morning—helps regulate your circadian rhythm and supports melatonin production at night.

7. Use the Bed Only for Sleep
   Avoid working, eating, or watching TV in bed. This strengthens the mental association between your bed and sleep.

When to Seek Help
If you've optimized your sleep hygiene and still struggle with falling or staying asleep, it may be time to talk to a healthcare provider. You could be dealing with insomnia, sleep apnea, or another sleep disorder that needs further evaluation.

Final Thoughts
Better sleep starts with better habits. Sleep hygiene is simple but powerful—and often more effective than pills or supplements alone. Commit to a few small changes, and your body (and brain) will thank you.