Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and practices that support healthy, quality sleep on a regular basis. Following good sleep hygiene is key for getting sufficient and restorative rest.

Some examples of sleep hygiene best practices include:

• Setting a regular sleep schedule - Going to bed and waking up at consistent times, even on weekends, helps regulate your body's internal clock for better sleep.


• Creating an optimal sleep environment - Factors like darkness, quiet, comfortable bedding, and cool temperature signal your body it's time for rest. Consider blackout curtains, a white noise machine, breathable pajamas, etc.


• Avoiding screens before bed - The blue light from phones, tablets, TVs, and computers can disrupt circadian rhythms and melatonin production essential for sleep. Power down screens 30-60 minutes before bedtime. Read a book instead.


• Establishing a calming pre-bed routine - Taking a warm bath, doing light yoga, journaling, or meditating relaxes the mind for sleep.


• Limiting caffeine, alcohol, and big meals before bed - These can interfere with sleep cycles or cause indigestion. Stop caffeine intake by early afternoon.

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Following healthy sleep hygiene every day leads to improved sleep quality, sleep duration, healthier circadian rhythms, enhanced mental and physical performance, and reduced disease risk. Adopting just a few new positive practices can make a big difference.

What are some other helpful tips for good sleep hygiene? Share your thoughts and experiences in the comments! Learning from each other we can all move closer to our sleep health goals.