Sleep hygiene refers to the habits, behaviors, and environmental factors that promote consistent, quality sleep. Master these 15 tips to transform your nights.
🔍 What Is Sleep Hygiene?
Think of sleep hygiene like dental hygiene—a set of practices that, when followed consistently, prevent problems and promote health. Good sleep hygiene creates conditions that make quality sleep the norm rather than the exception.
🏠 Bedroom Environment
1. Keep Your Bedroom Cool
Your body temperature needs to drop for sleep initiation. Keep your bedroom between 60-67°F (15-19°C). Most people sleep best around 65°F (18°C).
2. Make It Dark
Light—especially blue light—suppresses melatonin production. Use blackout curtains, cover LED lights, and consider a sleep mask if needed.
3. Reduce Noise
Use earplugs, a white noise machine, or a fan to mask disruptive sounds. Consistent background noise is better than silence punctuated by sudden sounds.
4. Reserve Your Bed for Sleep and Intimacy
Don't work, watch TV, or scroll your phone in bed. Your brain should associate your bed with sleep, not wakefulness.
5. Invest in Comfort
A quality mattress and pillows make a significant difference. Replace your mattress every 7-10 years, pillows every 1-2 years.
📅 Daily Habits
6. Maintain a Consistent Schedule
Go to bed and wake up at the same time every day—yes, even weekends. This regulates your circadian rhythm and makes falling asleep easier.
7. Get Morning Light Exposure
Bright light in the morning helps set your circadian clock. Spend 10-30 minutes outside in natural light soon after waking.
8. Exercise Regularly
Regular physical activity improves sleep quality and duration. Just finish vigorous exercise at least 3 hours before bed.
9. Limit Caffeine
Caffeine has a half-life of 5-6 hours. Stop caffeine by noon, or 2pm at the latest. Remember that chocolate, tea, and some medications contain caffeine.
10. Be Careful with Alcohol
While alcohol may help you fall asleep, it disrupts sleep cycles and reduces REM sleep. Limit alcohol and avoid drinking within 3 hours of bed.
🌙 Evening Routine
11. Create a Wind-Down Routine
- Taking a warm bath or shower
- Reading a book (physical, not backlit)
- Light stretching or yoga
- Listening to calm music or a podcast
- Journaling or gratitude practice
12. Limit Screen Time
The blue light from phones, tablets, and computers suppresses melatonin. Stop using screens 1-2 hours before bed, or at minimum use night mode.
13. Watch Late-Night Eating
Avoid large meals within 2-3 hours of bedtime. If hungry, choose a small, sleep-friendly snack like a banana or handful of almonds.
14. Manage Worries Before Bed
- Writing tomorrow's to-do list earlier in the evening
- Journaling to process the day
- Practicing relaxation techniques
- Keeping a notepad by your bed to capture thoughts quickly
15. Don't Force Sleep
If you can't fall asleep after 20 minutes, get up and do something calm in dim light until you feel sleepy.
✅ Quick Sleep Hygiene Checklist
- ☐ Bedroom temperature: 60-67°F (15-19°C)
- ☐ Room is dark (blackout curtains, no LED lights)
- ☐ Noise is controlled (quiet or consistent white noise)
- ☐ Comfortable mattress and pillows
- ☐ Same bedtime and wake time daily
- ☐ No caffeine after noon
- ☐ No alcohol within 3 hours of bed
- ☐ Exercise earlier in the day
- ☐ Wind-down routine 30-60 minutes before bed
- ☐ Screens off 1-2 hours before bed
🏥 When Good Sleep Hygiene Isn't Enough
If you consistently practice good sleep hygiene but still struggle with sleep, you may have an underlying sleep disorder. Consider seeing a doctor if you experience:
- Chronic difficulty falling or staying asleep
- Loud snoring or breathing interruptions
- Excessive daytime sleepiness
- Restless legs or periodic limb movements
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