Sleep Hygiene

What is sleep hygiene? Sleep hygiene is simply the habits and routines that prepare your mind and body for sleep. It includes what you do before bed, your bedtime routine, and the environment you sleep in. These small choices help set the stage for a restful night’s sleep.

The habits and the environment you fall asleep in and stay asleep in, including what you do a couple hours before you head to bed. What you do to wind down, is your room dark? Or lit up like the Fourth of July? Is it quiet and tranquil, or do you hear traffic sounds and other things that go bump in the night?

Creating a routine, like brushing your teeth, washing your face, and turning off electronic devices, signals your brain that it is time to unwind. When these actions happen consistently, your body starts to expect sleep, making it easier to fall asleep and stay asleep.

If your current routine is falling into bed at one in the morning and getting up by six, it is no surprise if you are exhausted. That cycle will wear you out. Sleep is not a luxury. It is your body’s way of healing, repairing, and preparing you for the next day so you can feel and perform at your best.

The encouraging part is that sleep hygiene is one of the simplest ways to improve your sleep, and it does not cost anything. No expensive apps or supplements are required. What it does take is awareness and a bit of intention. For example, cutting back on screen time before bed may sound easy, but breaking the habit of mindlessly scrolling in the dark can be surprisingly difficult. The key is to take small, consistent steps.

Where to Start

Begin with your bedtime. Choose a time that allows you to get at least seven hours of sleep. If you usually go to bed around midnight, aim for 11:00 p.m. this week. Give yourself enough time to unwind before that target. If your bedtime routine takes about 45 minutes, start preparing around 10:15 p.m.

A helpful trick is setting a reminder on your phone. A gentle alert that says, “Start winding down,” can remind you that it is time to slow down and prepare for sleep. Over time, your body begins to recognize this routine, making it easier to fall asleep and enjoy more restorative sleep.

There is no one-size-fits-all bedtime routine. Some people unwind with a warm shower, while others journal, stretch, or read quietly. You might enjoy a cup of caffeine-free herbal tea or a few minutes of gentle breathing exercises. The goal is to find what helps you relax. Experiment with different strategies until you discover a routine that works best for you.

Habits That Can Sabotage Good Sleep

Caffeine

Caffeine can stay in your system for six to seven hours. That afternoon cup of coffee, energy drink, or caffeinated soda could be the reason your mind is still racing at bedtime. To reduce its impact on your sleep, try avoiding caffeine after the early afternoon.

Nicotine and Tobacco Products

Nicotine is a stimulant, which means it keeps your brain alert. Although smoking or vaping may seem relaxing, nicotine can make it more difficult to fall asleep and can disrupt the quality of your sleep throughout the night.

Naps

Naps can be beneficial, but timing and duration matter. Keep naps to 20 to 30 minutes and try to take them earlier in the day. Long or late-afternoon naps can make it more difficult to fall asleep at your regular bedtime.

Heavy Meals Before Bed

Eating a large or spicy meal too close to bedtime can cause discomfort, bloating, or indigestion that makes it harder to fall asleep. Try to finish dinner two to three hours before bedtime. If you are hungry later in the evening, choose a light, easy-to-digest snack.

Using Electronics in Bed

Screens from phones, tablets, computers, and televisions emit blue light that signals your brain to stay awake. The content we consume on these devices can also keep our minds active when they should be winding down. Try replacing screen time before bed with a calming activity such as reading, gentle stretching, meditation, or listening to relaxing music.

Improving your sleep hygiene is not about being perfect. It is about giving your body the support it needs to do what it naturally wants to do. Small, consistent changes can make a big difference over time. Better sleep leads to clearer mornings, improved energy, better focus, and a healthier, happier life.

Tips for Building and Following a Nighttime Routine

Be consistent by going to bed and waking up at the same time every day, even on weekends.
Give yourself at least 30 minutes to wind down before bed. Reading, stretching, meditation, or gentle yoga can help you relax.
Dim the lights and put away electronic devices about an hour before bedtime to encourage your body to produce melatonin naturally.
Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet. If needed, consider using an eye mask, blackout curtains, earplugs, or a white noise machine.
Avoid caffeine, nicotine, alcohol, and heavy meals close to bedtime.
Limit screen time before bed to reduce exposure to blue light.
Get regular physical activity during the day, but avoid vigorous exercise within a few hours of bedtime.

References

National Institutes of Health. (2012, January). Breaking Bad Habits. News in Health.
https://newsinhealth.nih.gov/2012/01/breaking-bad-habits

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence. Sleep Medicine Reviews, 22, 23–36.
https://doi.org/10.1016/j.smrv.2014.10.001

Sleep Foundation. Sleep Hygiene: Healthy Sleep Tips.
https://www.sleepfoundation.org/sleep-hygiene

National Sleep Foundation. Screen Use Disrupts Precious Sleep Time.
https://www.thensf.org/screen-use-disrupts-precious-sleep-time/