Sleep Hygiene: 15 Habits for Better Sleep Tonight

Sleep isn't a luxury—it's a biological necessity. Poor sleep increases risk of obesity, diabetes, heart disease, depression, and early death. The good news? Sleep hygiene fixes most sleep problems.

What is Sleep Hygiene?

Sleep hygiene refers to habits and practices that promote consistent, quality sleep. It's the foundation of good sleep—no pills required.

Why You Can't Sleep

Common culprits:

Inconsistent sleep schedule
Blue light before bed
Caffeine too late
Stress and racing thoughts
Poor sleep environment
Lack of physical activity

15 Sleep Hygiene Habits

The Schedule

1. Same Wake Time Every Day The most important rule. Yes, even weekends. Your circadian rhythm needs consistency.

Sleeping in on weekends creates "social jet lag"—like flying across time zones weekly.

2. Calculate Your Bedtime Work backward from your wake time:

Need to wake at 6 AM
Want 7.5 hours sleep
Bedtime: 10:30 PM

Allow 15-30 minutes to fall asleep.

3. Create a Wind-Down Routine Signal to your brain that sleep is coming:

Same activities in same order
Start 60 minutes before bed
Dim lights, quiet activities

The Environment

4. Cool Room Temperature Optimal sleep temperature: 65-68°F (18-20°C)

Your body needs to drop in temperature to sleep. Cool room helps.

5. Complete Darkness Any light disrupts melatonin. Get blackout curtains, cover LED lights, no phone screens.

Even light through closed eyelids affects sleep quality.

6. Quiet or White Noise Silence or consistent sound (fan, white noise machine). Inconsistent noise (traffic, TV) disrupts sleep cycles.

7. Comfortable Bedding Invest in:

Quality mattress (replace every 7-10 years)
Supportive pillow for your sleep position
Breathable sheets

You spend 1/3 of life in bed. It's worth the investment.

8. Bed = Sleep Only Don't work, watch TV, or scroll in bed. Train your brain that bed means sleep.

Exception: intimate activities are fine (also help sleep).

The Substances

9. No Caffeine After 2 PM Caffeine half-life: 5-6 hours. Noon coffee still affects midnight sleep.

Some people metabolize caffeine slowly—they should stop by noon.

10. Limit Alcohol Alcohol helps you fall asleep but destroys sleep quality:

Suppresses REM sleep
Causes middle-of-night waking
Dehydrates

If you drink, stop 3+ hours before bed.

11. Watch Late Eating Large meals before bed disrupt sleep. Finish eating 2-3 hours before bedtime.

Small sleep-promoting snacks are okay: banana, almonds, cherries.

The Light

12. Morning Light Exposure Get 10+ minutes of sunlight within 30 minutes of waking. This sets your circadian clock and improves nighttime sleep.

13. Blue Light Blocking 2 hours before bed:

Enable night mode on devices
Use blue light blocking glasses
Dim household lights
Switch to warm bulbs in bedroom

Blue light suppresses melatonin by up to 50%.

The Mind

14. Brain Dump Before Bed Racing thoughts? Spend 5 minutes writing everything on your mind:

Tomorrow's tasks
Worries
Random thoughts

Once it's on paper, your brain can release it.

15. Relaxation Practice 10 minutes before bed:

4-7-8 breathing
Progressive muscle relaxation
Body scan meditation
Gentle stretching

Activates parasympathetic nervous system.

If You Can't Fall Asleep

The 20-Minute Rule If you're not asleep in 20 minutes:

Get out of bed
Go to another room
Do something boring (no screens)
Return when sleepy

Lying awake trains your brain that bed isn't for sleeping.

Sleep Aids: What Works?

Evidence-Based

Melatonin (0.5-3mg, 30 min before bed) — Helps with timing
Magnesium — Relaxation, especially if deficient
Glycine — Amino acid that lowers body temperature
L-Theanine — Calming without sedation

Skip These

Antihistamines (grogginess, tolerance)
Alcohol (ruins sleep quality)
Cannabis (reduces REM sleep)
Prescription sleep aids (dependency risk)

Common Sleep Myths

❌ "I can catch up on sleep" — Sleep debt compounds, can't fully be repaid

❌ "Older adults need less sleep" — They need the same, just harder to get

❌ "Alcohol helps sleep" — Helps you pass out, destroys sleep quality

❌ "Naps are bad" — Short naps (10-20 min) before 3 PM are fine

When to See a Doctor

Consult a professional if you have:

Chronic insomnia (3+ months)
Loud snoring or gasping (sleep apnea)
Restless legs
Daytime sleepiness despite enough sleep time

7-Day Sleep Challenge

| Day | Focus | |-----|-------| | 1 | Set consistent wake time | | 2 | Create wind-down routine | | 3 | Optimize bedroom environment | | 4 | Cut caffeine after 2 PM | | 5 | Add morning light exposure | | 6 | Block blue light evening | | 7 | Add relaxation practice |

"Sleep is the best meditation." — Dalai Lama

Good sleep is a skill. These 15 habits are your training program.