What Exactly Is Sleep Hygiene and How Can It Help You?

Sleep is a hot topic for a reason: getting the recommended seven to nine hours a night can boost your mood, energy, and overall health. But if you’re struggling to sleep well, establishing good sleep hygiene might make all the difference.

“Good sleep hygiene helps regulate your body’s internal clock and improves overall sleep quality,” explains Dr. Vikas Jain, a sleep medicine specialist at Texas Health Center for Diagnostics. So, what exactly is sleep hygiene, and how can it improve your rest? Here’s everything you need to know.

What Is Sleep Hygiene?

Sleep hygiene is a collection of habits andpractices designed to improve the quality of your sleep. Think of it as the behaviors and environmental factors that set the stage for restful sleep. “Sleep hygiene encompasses a range of behaviors and conditions that promote uninterrupted, quality sleep,” says Dr. Jain. Good sleep hygiene includes practices like maintaining a consistent sleep schedule, creating a calming bedtime routine, and making your bedroom an inviting sleep space.

Signs of Poor Sleep Hygiene

Poor sleep hygiene includes any habits that interfere with sleep. Dr. Jain says some examples include:

• Inconsistent sleep schedule: Going to bed and waking up at different times each day can disrupt your sleep-wake cycle.

• Screen time before bed: Scrolling on your phone or tablet right before bed delays melatonin production, making it harder to doze off.

• Eating large meals late: Heavy meals close to bedtime can mess with your digestive system and keep you up.

• Evening caffeine or alcohol: Caffeine stimulates, while alcohol may initially make you sleepy but disrupts sleep later.

• Uncomfortable sleep space: A bedroom that’s too warm, bright, or noisy can make it harder to fall or stay asleep.

Consistently practicing poor sleep hygiene can lead to issues like daytime tiredness, irritability, and trouble getting up in the morning. And long-term sleep deprivation can increase your risk for serious health issues, including high blood pressure, obesity, heart disease, and diabetes, according to the National Heart, Lung, and Blood Institute.

Tips for Practicing Good Sleep Hygiene

Building good sleep habits can help you get the quality sleep your body needs. Here are some expert-backed sleep hygiene practices to try:

• Stick to a regular schedule: Going to bed and waking up at the same time every day can help regulate your body’s internal clock. If you need flexibility on weekends, try to limit changes to within an hour.

• Optimize your sleep environment: Create a sleep-friendly space that’s cool (between 60 and 67 degrees Fahrenheit), dark, and quiet. Blackout curtains, eye masks, and white noise machines can help block out light and noise.

• Eat your last meal early: Try to finish dinner at least three to four hours before bed. If you need a late-night snack, choose something light like fruit or nuts.

• Avoid a nightcap: While alcohol may make you feel drowsy, it disrupts sleep quality, making it harder to get restful, uninterrupted sleep.

• Limit screens before bed: Put away your phone, tablet, or computer 60 to 90 minutes before bedtime. Blue light from screens can suppress melatonin production, making it harder to fall asleep.

• Establish a relaxing bedtime routine: Instead of scrolling or working out, try reading a book, practicing relaxation exercises, or listening to calming music. These activities help signal to your brain that it’s time to wind down.

• Use your bed only for sleep and intimacy: Reserving your bed just for sleep can reinforce a mental association between your bed and sleep.

Try implementing one or two of these habits at a time, and gradually work up to a full sleep hygiene routine.

Lifestyle Tweaks for Better Sleep

A good night’s sleep doesn’t start at bedtime. Here are some daytime habits that can help you sleep better:

• Get morning sunlight: Exposure to sunlight in the morning can enhance melatonin suppression, helping you feel more awake during the day and preparing your body for sleep at night.

• Exercise regularly: Exercise improves sleep, but avoid vigorous activity in the hour or two before bed, as it can energize you and delay sleep onset.

• Cut caffeine by early afternoon: Caffeine can linger in your system for hours. To avoid its stimulant effects at night, try to avoid caffeine after lunch.

• Watch your nap timing: If you need a nap, keep it under 30 minutes and avoid napping late in the day, which can interfere with nighttime sleep.

How Long Does It Take for Sleep Hygiene to Work?

Once you implement some of these sleep hygiene habits, you may start noticing improvements quickly, even within a week, says Dr. Jain. However, patience is key, as it may take some time to fully adjust to your new routine. By making these habits part of your daily life, you’ll build a stronger foundation for better sleep over time.

When to See a Doctor

If you’ve tried improving your sleep hygiene for several weeks without noticing any changes, consider seeing a healthcare professional. You could have an underlying sleep disorder, such as sleep apnea, that’s preventing you from getting quality sleep. A sleep specialist can conduct tests and offer treatments to help you get the rest you need.

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