Sleep hygiene refers to the habits and practices that set you up for quality sleep. Good sleep hygiene is not about perfection—it is about creating an environment and routine that supports your body's natural sleep process.

Keep a Consistent Sleep Schedule

Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock. Your brain learns when to release sleep hormones and when to wake up naturally.

Create a Sleep-Friendly Environment

Your bedroom should be cool, dark, and quiet. Aim for a temperature around 65 to 68 degrees Fahrenheit. Use blackout curtains or a sleep mask to block light, and consider earplugs or a white noise machine if noise is an issue.

Limit Caffeine and Alcohol

Caffeine can stay in your system for up to eight hours, so avoid it in the afternoon and evening. While alcohol might make you feel sleepy initially, it disrupts your sleep cycle later in the night.

Get Regular Exercise

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to finish intense workouts at least a few hours before bedtime, as exercise can be energizing.

Manage Stress Before Bed

Stress and worry can keep your mind racing at night. Try journaling, meditation, or gentle stretching before bed to help your mind unwind. Write down your worries so your brain does not have to hold onto them.

Sleep hygiene is a practice, not a destination. Start with one or two changes and build from there. Small, consistent improvements can lead to significantly better sleep over time.