Top 10 Sleep Hygiene Practices

1. Maintain a Consistent Sleep Schedule

   Go to bed and wake up at the same time every day—even on weekends—to reinforce your biological clock.

   
   

2. Create a Sleep-Conducive Environment

   Keep your bedroom dark, quiet, and cool. Invest in blackout curtains, white noise machines, or fans if needed.

   
   

3. Limit Screen Exposure Before Bed

   The blue light from phones, tablets, and TVs can suppress melatonin. Aim to turn off screens at least 60 minutes before bedtime.

   
   

4. Establish a Calming Bedtime Routine

   Engage in relaxing activities before bed: take a warm shower, read a book, or practice deep breathing or gentle stretches.

   
   

5. Avoid Stimulants in the Evening

   Cut back on caffeine, nicotine, and alcohol close to bedtime. While alcohol may help you fall asleep, it disrupts sleep architecture.

   
   

6. Be Mindful of Naps

   Short naps (20–30 minutes) can be beneficial, but long or late-afternoon naps may interfere with nighttime sleep.

   
   

7. Get Exposure to Natural Light

   Daylight, especially in the morning, helps regulate your circadian rhythm and promotes alertness during the day.

   
   

8. Use the Bed Only for Sleep and Intimacy

   Avoid working, eating, or watching TV in bed to strengthen the mental association between your bed and sleep.

   
   

9. Exercise Regularly

   Physical activity can enhance sleep—but avoid intense workouts close to bedtime.

   
   

10. Don’t Force Sleep

    
    

    If you can’t fall asleep after 20 minutes, get up and do something quiet and non-stimulating. Return to bed when sleepy.