Sleep
Sleep Hygiene
Sleep hygiene refers to the daily habits, behaviors, and environmental cues that help promote deep, restorative sleep. It is less about perfection and more about consistency, creating conditions that make it easier for your body and mind to relax, drift off, and stay asleep. The key is balance: supportive routines can help, but putting too much pressure on yourself to do everything right can backfire. Missing a habit now and then will not ruin your night, you can still sleep well even without a flawless routine.
Sleep Hygiene
Routine and Timing
Go to bed and wake up at the same time every day, even on weekends
Create a wind-down ritual 30–60 minutes before bed (reading, stretching, breathing exercises)
Avoid long naps late in the day (limit to 20–30 minutes, ideally before 3 p.m.)
Environment
Keep your bedroom cool, quiet, and dark
Invest in comfortable bedding and a supportive mattress
Use blackout curtains or a sleep mask to block light
Consider white noise or a sound machine to mask disruptive sounds
Keep electronics and clutter out of the bedroom
Light Exposure
Get natural sunlight exposure in the morning to help set your circadian rhythm
Dim lights in the evening to signal your body it’s time to wind down
Avoid screens (phones, TVs, computers) at least 30–60 minutes before bed, or use blue light filters if necessary
Food and Drink
Limit caffeine after midday
Avoid heavy meals close to bedtime
Reduce or avoid alcohol before sleep (it may make you drowsy at first but disrupts deep sleep)
Stay hydrated during the day but limit large amounts of liquid right before bed
Mind and Body
Incorporate regular exercise, but avoid vigorous workouts right before bedtime
Practice relaxation techniques such as meditation, gentle yoga, or progressive muscle relaxation
Journal or jot down to-do lists earlier in the evening to clear your mind
If you can’t fall asleep after 20 minutes, get up, do something calming in dim light, then return to bed when sleepy