Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is vital for both physical and mental health. When we get enough quality sleep on a regular basis, it allows our bodies to fully recharge and recover. Lacking sleep can negatively impact focus, productivity, mood, and overall wellbeing.

There are several key components of good sleep hygiene:

• Maintain a regular sleep schedule. Going to bed and waking up at consistent times, including weekends, helps regulate the body's internal clock for better sleep.


• Establish relaxing bedtime routines. Activities like taking a warm bath, reading, or light stretches help the body unwind before bed.


• Limit screen time before bed. The blue light from phones, computers and TVs can disrupt natural melatonin production and make it harder to fall asleep.


• Ensure the sleep environment is cool, dark and quiet. Use blackout curtains, a fan or white noise machine to promote a restful setting.

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• Avoid consuming caffeine, alcohol or heavy meals close to bedtime. These can all negatively impact sleep quality.


• Exercise regularly, but not too soon before bed. Physical activity helps relieve stress but rigorous evening workouts can be overstimulating.


• Establish a calming pre-bed routine like light yoga, meditation or reading. But avoid screens during this time.


• Use the bed only for sleep and intimacy to associate the space with rest. Other activities like work can stimulate the brain.

By consistently practicing good sleep hygiene, most people can improve their ability to fall asleep and stay asleep throughout the night. However, some underlying conditions like anxiety, chronic pain or sleep disorders may require assessment by a doctor or sleep specialist.

Good sleep plays a foundational role in health, mood, productivity and quality of life. Make sleep a priority by focusing on your own sleep hygiene through relaxation techniques, consistent sleep schedules and bedtime routines that prepare both mind and body for rest. Sleep well!