Sleep hygiene—healthy habits, behaviors, and environmental factors needed for restorative sleep—is essential since sleep impacts your physical and mental health and overall quality of life.All your daily behaviors, not just before bedtime, are part of your sleep hygiene.
Poor-quality sleep can do more than make you grumpy before your morning coffee. It can affect brain function, memory, and alertness.In the long term, it can affect physical health, leading tohypertension(high blood pressure), heart problems, weight gain,diabetes, and other conditions.
While sleep hygiene habits may vary from person to person, the basic concepts apply to everyone. Try different habits to see what works best for your unique situation and lifestyle.
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1. Maintain a Consistent Sleep Schedule
There is no specific time for going to bed at night and waking in the morning that is ideal for everyone. But, according to the Sleep Foundation, to balance yourcircadian rhythm, you should wake up around the start of daylight hours and get to bed when it gets dark at night.
Circadian RhythmCircadian rhythms, sometimes called the circadian cycle, refer to the physical, mental, and behavioral factors all organisms experience in a 24-hour cycle.Light and dark seem to have the most significant impact on circadian rhythms, but factors like stress, diet, and social environment can also affect them.Circadian rhythms can influence various vital functions of the human body, including sleep patterns, hormone release, appetite, and body temperature.
Circadian Rhythm
Circadian rhythms, sometimes called the circadian cycle, refer to the physical, mental, and behavioral factors all organisms experience in a 24-hour cycle.Light and dark seem to have the most significant impact on circadian rhythms, but factors like stress, diet, and social environment can also affect them.Circadian rhythms can influence various vital functions of the human body, including sleep patterns, hormone release, appetite, and body temperature.
Circadian rhythms, sometimes called the circadian cycle, refer to the physical, mental, and behavioral factors all organisms experience in a 24-hour cycle.Light and dark seem to have the most significant impact on circadian rhythms, but factors like stress, diet, and social environment can also affect them.
Circadian rhythms can influence various vital functions of the human body, including sleep patterns, hormone release, appetite, and body temperature.
Daylight hours vary depending on the season and where you are in the world. Your daily schedule may also make it harder to follow a day-night sleep schedule.
Even so, there are some basic rules you can follow. These include:
Maintaining a consistent sleep schedule has benefits, including better health and longer life.
One study published in 2024 found that sleeping six hours nightly on a consistent schedule was associated with a lower risk for early death than eight hours on an irregular schedule.The study authors noted that sleep irregularity was a stronger predictor ofall-cause mortality(death due to any cause) than sleep duration.
2. Stick to a Relaxing Bedtime Routine
Relaxing at the end of your day can help you cope with the effects of your day and get a good night’s sleep. Some ways to relax before bedtime include:
3. Create a Comfortable Sleep Environment
Research shows your sleep environment can significantly affect yoursleep quality.Things like bedroom temperature, noise, smell, and light level can help or harm your sleep quality and affect your falling asleep and staying asleep.
Sleep QualitySleep quality is a measure of how well you are sleeping. It is based on four factors:Sleep latency: How long it takes to fall asleepAwakenings: The number of times you awaken during the nightWake after sleep onset: How long you are awake after first falling asleepSleep efficiency: The ratio of sleep time while in bed
Sleep Quality
Sleep quality is a measure of how well you are sleeping. It is based on four factors:Sleep latency: How long it takes to fall asleepAwakenings: The number of times you awaken during the nightWake after sleep onset: How long you are awake after first falling asleepSleep efficiency: The ratio of sleep time while in bed
Sleep quality is a measure of how well you are sleeping. It is based on four factors:
Things that you can do to create a comfortable sleep environment are:
4. Avoid Electronic Devices Before You Sleep
If you must use your devices before bedtime, set the phone screen to night mode to reduce light exposure.You can also wearblue light-blocking glasses.
5. Manage Stress Before Bed
If you know that stress will keep you up at night, consider addressing those stressors before your bedtime.
One way to do this is to write down stressors and create an action plan to help you tackle the problem for the next day. For example, if you have a full schedule the next day, write down your plan for getting all activities in and which ones can be moved to the following day or later in the week.
Another way to address stressful thoughts is with the right affirmations. This can be as simple as telling yourself,“I do not need to think about this right now. It is a problem that will be addressed and sorted out tomorrow.”
If you are still having intrusive thoughts when bedtime comes around, consider some relaxing activities, such as:
6. Limit Large Meals Before Sleeping
Experts recommend eating a meal two to four hours before bedtime.However, consuming too large a meal too close to sleep can affectdigestionand sleep quality. In addition, frequently consuming too many of your daily calories too close to bedtime can also lead to weight gain over time.
If you are hungry at bedtime, consider a small snack, such as a piece of fruit, a glass of sugar-free juice or low-fat milk, or a handful of nuts. Avoid spicy foods, foods high in fat, acidic foods, caffeine, and alcohol.
Is Eating Before Bed Bad For You?
7. Use Your Bed Only for Sleep and Sex
8. Only Head to Bed When You’re Tired
If you lay in bed when you are not tired, you may find yourself tossing and turning. If you do not fall asleep within 20 minutes of lying down, consider the 20-minute rule.If you have not fallen asleep after 20 minutes, get up and stretch, read, or do another calming activity.
Other sources call this rule the 15-minute rule. The concept is the same. If you have not fallen asleep after 15 minutes, get up and find a relaxing activity to do.
9. Get Some Sun in the Morning
Sun exposure during the day can help you to sleep better at night because it resets the body’s sleep clock.As little as 30 minutes a day of exposure to natural sunlight can help.
Sunlight exposure in the morning might also help you feel more alert during the day.However, you should avoid bright light within hours of bedtime because it can make you less sleepy and cause you to fall asleep later.
10. Limit Caffeine During the Day
Research oncaffeine consumptionshows that it can cause you to fall asleep later, sleep fewer hours, and have less satisfying sleep.
Caffeine can disrupt your sleep-wake cycle when consumed too close to bedtime or in large amounts throughout the day. As such, you should stop drinking caffeine several hours before bedtime to reduce sleeplessness and promote good sleep quality.
Consider the 10-3-2-1-0 sleep rule when it comes to caffeine, alcohol, food, and daily activity:
11. Limit Naps
Napping during the daycan make it harder to fall asleep. It may also affect your ability to stay asleep. If you need to nap,limit naps to 20 minutes or lessand avoid napping later in the afternoon.
12. Exercise Regularly
As little as 30 minutes a day of exercise can improve a person’s sleep quality and overall health.Physical activity has also been found to reducesleep disorders, such as insomnia and sleep apnea.
You should avoid exercise an hour or two before bedtime.Physical activity increases energy levels and body temperature, making it harder to fall asleep.
Why Is Sleep Hygiene Important?
Not getting enough sleep can affect all areas of a person’s life. The Centers for Disease Control and Prevention (CDC) estimates that about a third of the United States population isn’t getting the sleep they need.That means that 33% of Americans are sleep deprived, which can have damaging effects on the mind and body.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults ages 18 to 60 get at least seven hours of sleep nightly for optimal health.They add that sleeping less is associated with adverse health outcomes, including obesity, hypertension, diabetes, increased pain, impaired immune function, and more.
You don’t have to make multiple changes at once. Start with small things to improve your sleep, such as keeping electronics out of your bedroom, listening to music, or reading to help you unwind before bed.
If improving your sleep hygiene does not help with daytime sleepiness, or you have trouble falling or staying asleep, talk to a healthcare provider. They can recommend testing to determine if a sleep disorder might be to blame and treatments to help you get a better night’s sleep.
Summary
Sleep hygiene is about creating healthy sleep habits. These include behaviors during the day and at bedtime that enhance sleep quality.
You can do various things to help you fall asleep quicker or to stay asleep. Options include setting a consistent sleep schedule, avoiding caffeine too close to bedtime, exercising daily, creating a relaxing bedtime, and more.
If, after making changes to your sleep hygiene, you continue to have sleep issues or think you may have a sleep disorder, consult a healthcare provider. They can request tests to determine if sleep issues result from a sleep disorder and provide treatment if needed.
26 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.Gottesman RF, Lutsey PL, Benveniste H, et al.Impact of sleep disorders and disturbed sleep on Brain Health: A Scientific Statement from the American Heart Association.Stroke. 2024;55(3). doi:10.1161/str.0000000000000453Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Sleep Foundation.How to fix your sleep schedule.National Institute of General Medical Sciences.Circadian rhythms.Windred DP, Burns AC, Lane JM, et al.Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study.Sleep. 2024;47(1):zsad253. doi:10.1093/sleep/zsad253Trahan T, Durrant SJ, Müllensiefen D, Williamson VJ.The music that helps people sleep and the reasons they believe it works: a mixed methods analysis of online survey reports.PLoS One. 2018;13(11):e0206531. doi:10.1371/journal.pone.0206531Harvard Health.Blue light has a dark side.Harvard Health.Mindfulness meditation helps fight insomnia, improves sleep.Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912Nelson KL, Davis JE, Corbett CF.Sleep quality: an evolutionary concept analysis.Nurs Forum.2022;57(1):144-151. doi:10.1111/nuf.12659Sleep Foundation.The best temperature for sleep.Halperin D.Environmental noise and sleep disturbances: a threat to health?Sleep Sci. 2014;7(4):209-212. doi:10.1016/j.slsci.2014.11.003Sleep Foundation.Essential oils to help you get more sleep.UCLA Health.Are electronic devices impacting your sleep?American Academy of Ophthalmology.Should you use night mode to reduce blue light?Sleep Foundation.Is it bad to eat before bed?Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716Sleep Foundation.Relaxation exercises to help fall asleep.Dunster GP, Hua I, Grahe A, et al.Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students.J Pineal Res. 2023;74(2):e12843. doi:10.1111/jpi.12843Centers for Disease Control and Prevention.Effects of light on circadian rhythms.Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlledtrials.Sleep Med Rev. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006Columbia University Irving Medical Center.Count down—not sheep—to a good night’s sleep.Harvard Health.Is your daily nap doing more harm than good?Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.
26 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.Gottesman RF, Lutsey PL, Benveniste H, et al.Impact of sleep disorders and disturbed sleep on Brain Health: A Scientific Statement from the American Heart Association.Stroke. 2024;55(3). doi:10.1161/str.0000000000000453Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Sleep Foundation.How to fix your sleep schedule.National Institute of General Medical Sciences.Circadian rhythms.Windred DP, Burns AC, Lane JM, et al.Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study.Sleep. 2024;47(1):zsad253. doi:10.1093/sleep/zsad253Trahan T, Durrant SJ, Müllensiefen D, Williamson VJ.The music that helps people sleep and the reasons they believe it works: a mixed methods analysis of online survey reports.PLoS One. 2018;13(11):e0206531. doi:10.1371/journal.pone.0206531Harvard Health.Blue light has a dark side.Harvard Health.Mindfulness meditation helps fight insomnia, improves sleep.Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912Nelson KL, Davis JE, Corbett CF.Sleep quality: an evolutionary concept analysis.Nurs Forum.2022;57(1):144-151. doi:10.1111/nuf.12659Sleep Foundation.The best temperature for sleep.Halperin D.Environmental noise and sleep disturbances: a threat to health?Sleep Sci. 2014;7(4):209-212. doi:10.1016/j.slsci.2014.11.003Sleep Foundation.Essential oils to help you get more sleep.UCLA Health.Are electronic devices impacting your sleep?American Academy of Ophthalmology.Should you use night mode to reduce blue light?Sleep Foundation.Is it bad to eat before bed?Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716Sleep Foundation.Relaxation exercises to help fall asleep.Dunster GP, Hua I, Grahe A, et al.Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students.J Pineal Res. 2023;74(2):e12843. doi:10.1111/jpi.12843Centers for Disease Control and Prevention.Effects of light on circadian rhythms.Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlledtrials.Sleep Med Rev. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006Columbia University Irving Medical Center.Count down—not sheep—to a good night’s sleep.Harvard Health.Is your daily nap doing more harm than good?Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.Gottesman RF, Lutsey PL, Benveniste H, et al.Impact of sleep disorders and disturbed sleep on Brain Health: A Scientific Statement from the American Heart Association.Stroke. 2024;55(3). doi:10.1161/str.0000000000000453Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Sleep Foundation.How to fix your sleep schedule.National Institute of General Medical Sciences.Circadian rhythms.Windred DP, Burns AC, Lane JM, et al.Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study.Sleep. 2024;47(1):zsad253. doi:10.1093/sleep/zsad253Trahan T, Durrant SJ, Müllensiefen D, Williamson VJ.The music that helps people sleep and the reasons they believe it works: a mixed methods analysis of online survey reports.PLoS One. 2018;13(11):e0206531. doi:10.1371/journal.pone.0206531Harvard Health.Blue light has a dark side.Harvard Health.Mindfulness meditation helps fight insomnia, improves sleep.Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912Nelson KL, Davis JE, Corbett CF.Sleep quality: an evolutionary concept analysis.Nurs Forum.2022;57(1):144-151. doi:10.1111/nuf.12659Sleep Foundation.The best temperature for sleep.Halperin D.Environmental noise and sleep disturbances: a threat to health?Sleep Sci. 2014;7(4):209-212. doi:10.1016/j.slsci.2014.11.003Sleep Foundation.Essential oils to help you get more sleep.UCLA Health.Are electronic devices impacting your sleep?American Academy of Ophthalmology.Should you use night mode to reduce blue light?Sleep Foundation.Is it bad to eat before bed?Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716Sleep Foundation.Relaxation exercises to help fall asleep.Dunster GP, Hua I, Grahe A, et al.Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students.J Pineal Res. 2023;74(2):e12843. doi:10.1111/jpi.12843Centers for Disease Control and Prevention.Effects of light on circadian rhythms.Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlledtrials.Sleep Med Rev. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006Columbia University Irving Medical Center.Count down—not sheep—to a good night’s sleep.Harvard Health.Is your daily nap doing more harm than good?Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.
Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.
Gottesman RF, Lutsey PL, Benveniste H, et al.Impact of sleep disorders and disturbed sleep on Brain Health: A Scientific Statement from the American Heart Association.Stroke. 2024;55(3). doi:10.1161/str.0000000000000453
Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864
Sleep Foundation.How to fix your sleep schedule.
National Institute of General Medical Sciences.Circadian rhythms.
Windred DP, Burns AC, Lane JM, et al.Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study.Sleep. 2024;47(1):zsad253. doi:10.1093/sleep/zsad253
Trahan T, Durrant SJ, Müllensiefen D, Williamson VJ.The music that helps people sleep and the reasons they believe it works: a mixed methods analysis of online survey reports.PLoS One. 2018;13(11):e0206531. doi:10.1371/journal.pone.0206531
Harvard Health.Blue light has a dark side.
Harvard Health.Mindfulness meditation helps fight insomnia, improves sleep.
Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912
Nelson KL, Davis JE, Corbett CF.Sleep quality: an evolutionary concept analysis.Nurs Forum.2022;57(1):144-151. doi:10.1111/nuf.12659
Sleep Foundation.The best temperature for sleep.
Halperin D.Environmental noise and sleep disturbances: a threat to health?Sleep Sci. 2014;7(4):209-212. doi:10.1016/j.slsci.2014.11.003
Sleep Foundation.Essential oils to help you get more sleep.
UCLA Health.Are electronic devices impacting your sleep?
American Academy of Ophthalmology.Should you use night mode to reduce blue light?
Sleep Foundation.Is it bad to eat before bed?
Watson NF, Badr MS, Belenky G, et al.Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
Sleep Foundation.Relaxation exercises to help fall asleep.
Dunster GP, Hua I, Grahe A, et al.Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students.J Pineal Res. 2023;74(2):e12843. doi:10.1111/jpi.12843
Centers for Disease Control and Prevention.Effects of light on circadian rhythms.
Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlledtrials.Sleep Med Rev. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006
Columbia University Irving Medical Center.Count down—not sheep—to a good night’s sleep.
Harvard Health.Is your daily nap doing more harm than good?
Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595
Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.
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