Struggling to fall asleep or waking up in the middle of the night? Your daily habits might be affecting your rest. Sleep hygiene—your behaviors and environment around bedtime—plays a key role in sleep quality. Simple changes like maintaining a consistent schedule and reducing blue light exposure before bed can make a big difference. Here’s how to improve your sleep hygiene and start sleeping better.
What is sleep hygiene?
Sleep hygiene means building healthy habits that support restful, consistent sleep. It’s essential for your physical health, mental well-being, and overall quality of life. Daily behaviors—like your diet, routine, and bedtime habits—directly impact how well you sleep. If you’re struggling to rest, simple changes throughout the day and night can help. Here are 12 effective ways to improve your sleep hygiene and enjoy better sleep.
Read More: Melatonin: What It Does and How It Works
Keep a consistent sleep schedule
Go to bed and wake up at the same time every day—even on weekends—to support your body’s natural sleep-wake cycle. A consistent sleep schedule helps you fall asleep faster, wake up more easily, and feel less tired during the day. Aim for 7–8 hours of sleep each night to ensure proper rest.
Create a relaxing bedtime routine — and stick with it
A calming bedtime routine signals your body it’s time to sleep, helping you unwind and fall asleep faster. Start your routine 30–60 minutes before bed and keep it consistent each night. Choose relaxing activities that don’t involve blue light, such as:
- Taking a warm bath or shower to relax muscles and trigger sleepiness as your body cools
- Doing gentle yoga or stretches to release tension
- Meditating to calm your mind
- Listening to soothing music with focused breathing
- Reading a physical book instead of using screens
Avoid stressors like emotional discussions or work that may disrupt your ability to relax.
Turn off electronic devices before you go to sleep
Blue light from phones and other devices lowers melatonin levels—the hormone that regulates your sleep-wake cycle—making it harder to fall asleep. Exposure to screens can also keep your brain alert when it should be winding down. Even if you’re not using your phone, notifications and sudden light can disrupt your sleep. To improve rest, avoid screens at least an hour before bed and keep devices out of the bedroom.
Exercise regularly
Just 30 minutes of aerobic exercise daily can boost sleep quality and overall health. Outdoor workouts offer added benefits by exposing you to natural light, which supports your sleep-wake cycle. Indoor exercise helps too—but avoid intense workouts within two hours of bedtime, as they can raise energy and body temperature. For late-day activity, opt for gentle stretches or yoga to help you relax.
Limit your caffeine intake
Caffeine can stay in your system for 3–7 hours, so that afternoon coffee may be disrupting your sleep. While it’s best to limit caffeine to the morning, tolerance varies—some can handle it until midafternoon, while others need to stop earlier. If you consume less caffeine overall, you’re likely more sensitive to its effects. Adjust your intake based on how it impacts your sleep.
Make your sleep environment work for you
Your sleep environment plays a key role in how well you rest. Aim for a bedroom temperature between 60–67°F (15.6–19.4°C) for optimal comfort. Use a quality mattress, supportive pillows, and soft bedding to help you fall asleep and stay asleep. Light sleeper? Try earplugs or a white noise machine to block disruptions. For bright rooms, blackout curtains or an eye mask can create the darkness your body needs for restful sleep.
Use your bed only for sleep and sex
Reserve your bed for sleep and intimacy only. Using it for activities like reading, working, or watching TV can weaken your brain’s connection between bed and sleep, making it harder to fall asleep. If reading helps you relax, try doing it on the couch before moving to bed to keep your mind calm.
Go to bed only when you’re tired
Avoid staying in bed if you’re not tired. Instead, engage in a relaxing activity until sleepiness sets in, then return to bed. If you can’t fall asleep within 20 minutes, get up to prevent frustration from keeping you awake. Try reading or stretching to unwind before heading back to bed when you feel ready.
Limit napping — or avoid it if you can
Daytime naps can disrupt nighttime sleep and increase awakenings. If you nap, keep it under 20 minutes and avoid late-afternoon naps. Napping may impact older adults’ sleep patterns more than younger people, though research on this is still limited.
Manage stress before going to bed
Worrying can keep you awake at night. To ease your mind, write down your concerns and prioritize tasks before bed. Using a weighted blanket may reduce anxiety and improve sleep, mimicking deep pressure therapy. Additionally, try meditation to calm your mind and prepare for restful sleep.
Limit large meals before bed
Eating a large meal before bed can disrupt sleep and trigger acid reflux, making it harder to rest. Experts also advise avoiding alcohol and nicotine before bedtime, as they negatively impact sleep quality.
Manage your light exposure
Exposure to natural light helps regulate your circadian rhythm. Experts recommend getting sunlight in the morning and throughout the day when possible. After sunset, limit light exposure to support sleep hormones by using warm-light bulbs, dimming lights, turning off extra lights, and setting devices to “night” mode to reduce blue light. Shift workers may need tailored strategies to manage light and improve sleep.
Frequently Asked Questions
What is sleep hygiene?
Sleep hygiene refers to habits and practices that promote consistent, restful sleep.
Why is good sleep hygiene important?
It supports mental and physical health, boosts mood, and improves overall quality of life.
How can I improve my sleep hygiene?
Maintain a regular sleep schedule, limit screen time before bed, create a relaxing bedtime routine, and optimize your sleep environment.
How does exercise affect sleep?
Regular aerobic exercise improves sleep quality, but avoid intense workouts close to bedtime.
Can caffeine affect my sleep?
Yes, caffeine can stay in your system for hours and disrupt sleep if consumed too late in the day.
Are naps bad for sleep?
Short naps (under 20 minutes) can be beneficial, but long or late naps may interfere with nighttime sleep.
What role does light exposure play in sleep?
Natural light helps regulate your sleep cycle; limiting blue light exposure at night supports melatonin production.
Conclusion
Improving your sleep hygiene is a powerful way to enhance both your sleep quality and overall well-being. By adopting consistent routines, managing light exposure, staying mindful of caffeine and exercise, and creating a restful environment, you set the stage for better, more restorative sleep. Prioritize these healthy habits to wake up refreshed and energized every day.
