This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Sleep Hygiene Tips and Best Practices for a Good Night’s Sleep
November 6, 2024
Sleep hygiene refers to a set of practices and habits that can help improve the quality and duration of sleep and prevent insomnia. Good sleep hygiene can lead to better sleep patterns, increased daytime alertness and overall improved well-being.
We also know that sleep is crucial to overall health, which is why it’s no surprise sleep hygiene is becoming one of the top wellness trends.
What is sleep hygiene?
As mentioned above, sleep hygiene refers to a set of practices and habits that are designed to promote good, restful sleep. These practices aim to improve the quality and duration of sleep, as well as reduce the likelihood of sleep disturbances and sleep-related disorders, such as sleep deprivation.
Sleep hygiene is essential for maintaining overall health and well-being since adequate and restorative sleep is crucial for physical and mental health.
How to practice good sleep hygiene
Optimal sleep hygiene is not identical for everyone, but there are some things that typically can help most people get a good night’s sleep. Here are some sleep hygiene tips and natural sleep aids to help you get a restful sleep:
1. Stick to a consistent sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.
2. Create a bedtime routine
Develop a relaxing pre-sleep routine to signal your body that it’s time to wind down. This may include activities like reading a book, taking a warm bath or practicing relaxation techniques.
3. Make your sleep environment comfortable
Ensure your bedroom is cool, dark and quiet. Consider using blackout curtains, earplugs or a white noise machine to block out any disruptive elements.
4. Limit exposure to screens before bedtime
The blue light emitted by screens can interfere with your sleep. Avoid using electronic devices like smartphones, tablets and computers at least an hour before bedtime.
5. Watch what you eat and drink
Avoid large meals, caffeine and alcohol close to bedtime. These substances can disrupt your sleep patterns and cause discomfort.
6. Get regular exercise
Engaging in regular physical activity during the day can promote better sleep. However, try to avoid intense exercise close to bedtime, as it may make it difficult to fall asleep.
7. Limit daytime naps
While short power naps can be beneficial, long or irregular daytime naps may interfere with your nighttime sleep.
8. Manage stress
High levels of stress and anxiety can disrupt sleep. Practice relaxation techniques, such as meditation, deep breathing or yoga, to help reduce stress before bedtime.
9. Maintain a comfortable sleep environment
Invest in a comfortable mattress and pillows that support your sleeping posture. This can prevent discomfort and improve the quality of your sleep.
10. Avoid clock-watching
If you have trouble falling asleep, constantly checking the time can add to your stress. Turn your clock away from view to prevent this habit.
11. Seek natural light exposure during the day
Exposure to natural light during the day can help regulate your body’s sleep-wake cycle. Spend time outdoors, or keep your curtains open to get some daylight.
12. Limit liquids before bedtime
Reducing your liquid intake before going to bed can help minimize nighttime awakenings to use the bathroom.
Conclusion
- Setting up your sleep schedule is the first step in practicing proper sleep hygiene. Make sure you have a fixed wakeup time, you prioritize sleep, make gradual adjustments as needed and avoid napping too much.
- Another sleep hygiene tip is to follow a nightly routine. This includes keeping your routine consistent, making sure you give yourself time to wind down before sleeping, dimming your lights and unplugging from electronics.
- It’s also a good idea to try different relaxation techniques before going to bed, and don’t try to go to bed before you’re tired. In addition, if you head to bed but can’t fall asleep within 20 minutes or so, get up and try other methods of winding down until you’re sleepy.
- Sleep hygiene isn’t only something to practice right before bedtime either. Make sure you get sunlight during the day and exercise, in addition to making sure you don’t eat too late or consume too much caffeine late in the day.
- Other sleep hygiene tips include not smoking, lowering alcohol consumption, restricting in-bed activity to sleep and intimacy with your spouse, and ensuring you’re not too stressed throughout the day.
- Optimizing your bedroom is another sleep hygiene trick. Make sure your mattress and pillows are comfortable and supportive, your sheets and blankets feel good, the room is cool but comfortable, and you block out light and disruptive noise.
- Remember that everyone’s sleep needs and preferences can differ. It’s essential to find a sleep hygiene routine that works best for you.
- If you consistently have trouble sleeping despite practicing good sleep hygiene, consider consulting a healthcare professional to rule out any underlying sleep disorders or health issues.
