Sleep Hygiene: Habits for Better Sleep
Practical, evidence-based habits and environmental adjustments that improve sleep quality — for anyone, regardless of whether they have a sleep disorder.
Sleep hygiene refers to the collection of practices, habits, and environmental factors that support consistent, quality sleep. Good sleep hygiene is recommended as a baseline intervention for virtually all sleep disorders and is foundational to programs like CBT-I.
While sleep hygiene alone may not resolve a clinical sleep disorder, it is a necessary foundation. If your sleep problems persist despite good sleep hygiene, consider reading our guides on signs you may have a sleep disorder and when to see a doctor.
All Sleep Hygiene Guides
The habits and environmental factors that collectively support healthy, consistent sleep.
Step-by-step guidance on creating a wind-down routine that signals sleep to your brain.
Temperature, darkness, noise, and other environmental factors that affect sleep quality.
Natural and artificial light, blue light, and the role of light in circadian regulation.
The science of noise disruption, pink noise, white noise, and sound masking strategies.
How physical activity improves sleep — and the best times to exercise for sleep benefits.
Foods that help sleep, foods that disrupt it, and timing your last meal appropriately.
When napping helps and when it hurts — the evidence on nap length and timing.
Practical strategies to break the bedtime phone habit and protect sleep quality.
Tailored sleep hygiene guidance for adults managing work, stress, and busy schedules.
Why teens struggle with sleep — and age-appropriate habits to support healthy sleep.
A practical checklist of sleep hygiene habits organized by morning, evening, and bedroom.
Quick-Start Sleep Hygiene Tips
- ✓Go to bed and wake up at the same time every day — including weekends.
- ✓Keep your bedroom cool (around 65-68°F or 18-20°C), dark, and quiet.
- ✓Avoid screens for at least 30-60 minutes before bed.
- ✓Limit caffeine after 2pm and avoid alcohol close to bedtime.
- ✓Only use your bed for sleep — not for work, phone scrolling, or TV.
- ✓If you cannot sleep after 20 minutes, get up and do something calming.