What is Sleep Hygiene?
We’ve all heard about the importance of getting enough sleep, but what if you’re doing everything right — going to bed early, keeping a consistent schedule — yet still find yourself tossing and turning?
That’s where sleep hygiene comes in.
Sleep hygiene is all about creating habits and an environment that promotes quality sleep.
Think of it as best practices to help your body and mind wind down effectively, making it easier to fall asleep, stay asleep, and wake up feeling refreshed.
Here’s everything you need to know about sleep hygiene and how to build healthier sleep habits.
Why Sleep Hygiene Matters
Just like brushing your teeth keeps your smile healthy, good sleep hygiene helps keep your sleep on track. Poor sleep doesn’t just make you groggy the next day — it can affect your mood, immune system, and even your long-term health.
By following sleep hygiene practices, you can improve both the quality and quantity of your sleep, making it easier to tackle whatever the day throws your way.
1. Establish a consistent sleep schedule.
One of the most powerful things you can do for better sleep is to go to bed and wake up at the same time every day — even on weekends.
This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
If you need to adjust your sleep schedule, try shifting it by 15 minutes at a time rather than making a big change all at once.
2. Create a relaxing bedtime routine.
Our brains love routines, especially when it comes to winding down.
A consistent pre-sleep ritual signals to your body that it’s time to relax. This could be as simple as reading a book, doing some light stretches, or sipping herbal tea.
Avoid anything too stimulating — like watching TV or scrolling through your phone — which can make it harder for your brain to power down.
Try to keep your routine screen-free for at least 30 minutes before bed to help your brain produce melatonin, the hormone that regulates sleep.
3. Optimize your sleep environment.
Your bedroom setup can have a big impact on how well you sleep.
Ideally, your room should be dark, quiet, and cool (around 60-67°F is best). Blackout curtains, a white noise machine, and a fan or air purifier can help create the right conditions.
A humidifier can also make a difference, especially if dry air tends to leave you waking up with a scratchy throat or dry skin. Keeping the air comfortably hydrated can help you breathe easier and stay asleep longer.
Choose a humidifier with a stainless steel tank or easy-to-clean design for cleaner, fresher air, reducing the chances of bacteria or mold growth.
4. Adjust your light exposure.
Your body’s internal clock is heavily influenced by light. Getting some natural sunlight first thing in the morning helps signal to your body that it’s time to wake up.
On the flip side, minimizing exposure to artificial light in the evening can help you wind down.
If you can’t avoid screens at night, consider blue light-blocking glasses or switching your devices to “night mode” to reduce blue light exposure.
Dim your lights an hour before bed to help your body produce melatonin more effectively.
5. Eat and drink for better sleep.
What you consume during the day — and especially in the evening — can impact your sleep. Heavy meals, caffeine, and alcohol can all disrupt your ability to fall and stay asleep.
Aim to finish eating at least two to three hours before bedtime. If you need a snack, go for something light and sleep-friendly, like a banana or a handful of almonds.
Herbal teas like chamomile or peppermint can help you relax before bed without the caffeine.
6. Exercise – with timing in mind.
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, timing is key — working out too close to bedtime can leave you feeling too energized to drift off.
Aim to finish any vigorous exercise at least a few hours before bedtime. Light stretches or yoga, on the other hand, can be a great way to unwind.
As a bonus, morning sunlight plus a quick workout is a powerful combo for keeping your sleep-wake cycle on track.
7. Soothe your stress.
Stress and an overactive mind are common culprits behind tossing and turning.
Techniques like deep breathing, meditation, or jotting down your thoughts in a journal can help you mentally clock out before bed.
Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8. It’s a simple way to shift your body into a more relaxed state.
8. Limit naps to recharge sleep.
Naps can be a lifesaver when you’re running on empty, but too much daytime sleep can mess with your ability to fall asleep at night.
If you do need a nap, aim for no more than 20-30 minutes and try to keep it earlier in the day.
A short nap between 1-3 PM can give you a quick boost without interfering with nighttime sleep.
Consistency is Key
Good sleep hygiene isn’t about perfection — it’s about building simple, consistent habits that support better sleep.
Even small changes to your routine and environment can make a big difference in how rested you feel each morning.
So whether it’s setting a regular bedtime, dimming the lights, or investing in a humidifier for a more comfortable environment, a few mindful tweaks can help you drift off more easily and wake up ready to take on the day.