Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, quality sleep. Good sleep hygiene is important for everyone but especially for those struggling with insomnia or other sleep disorders. Here are some key tips for improving your sleep hygiene:

Establish a regular sleep schedule

• Go to bed and wake up at the same time each day, even on weekends


• Keep a consistent bedtime routine to help your body wind down


• Avoid napping during the day if it affects your nighttime sleep

Create an optimal sleep environment

• Keep your bedroom cool, quiet, and dark


• Invest in a comfortable mattress and bedding


• Remove electronics and avoid stimulation before bed


• Consider using tools like blackout curtains, eye masks, or earplugs

Avoid certain foods, drinks, and substances

• Limit caffeine, alcohol, and heavy meals close to bedtime


• Nicotine and stimulating medications can disrupt sleep


• Drink plenty of water to stay hydrated but limit fluids before bed

Wind down and relax before bed

• Take a warm bath or shower


• Do light stretches or breathing exercises


• Read a book or listen to soothing music


• Write down thoughts and worries to clear your mind

Get regular exercise and sunlight

• Aim for 30-60 minutes of activity per day


• Limit exercise in the late evening


• Get outside during the day to support your circadian rhythm

Making some simple tweaks to your daily routine can go a long way in improving sleep quality. Check out