Sleep Hygiene Tips for Better Rest

Struggling to feel rested? Small changes to your daily routine and bedroom can turn sleepless nights into solid sleep. Below are clear actions you can start today.

Set a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends. Your body’s internal clock likes predictability, and consistency helps you fall asleep faster. If you miss the ideal time, aim to get back on track the next night rather than staying up late.

When you feel tired during the day, avoid long naps. A short 20‑minute nap can refresh you, but longer naps confuse the sleep‑wake cycle and make bedtime harder.

Create a Sleep‑Friendly Environment

Keep the bedroom cool, dark, and quiet. A temperature around 65°F (18°C) works for most people, but adjust to what feels comfortable. Use blackout curtains or an eye mask to block light, and consider earplugs or a white‑noise app if noise bothers you.

Reserve the bed for sleep and intimacy only. Working, eating, or scrolling in bed trains your brain to associate the space with activities other than rest, making it harder to unwind.

Limit screen exposure at least one hour before bedtime. Phones, tablets, and TVs emit blue light that suppresses melatonin, the hormone that tells you it’s time to sleep. Swap screens for a book, light stretching, or a calming podcast.

Watch what you consume in the evening. Caffeine can linger for up to six hours, so avoid coffee, tea, and energy drinks after mid‑afternoon. Alcohol may make you feel drowsy, but it disrupts deeper sleep stages and often leads to waking up early.

Make a wind‑down ritual that signals bedtime to your brain. This could be a warm shower, gentle yoga, or a few minutes of deep breathing. Consistency trains your nervous system to relax at the same cue each night.

If you’re lying awake for more than 20 minutes, get out of bed. Go to a dimly lit room, do a quiet activity like reading, and return to bed only when you feel sleepy. Staying in bed while awake strengthens the mental link between the mattress and wakefulness.

Physical activity during the day supports better sleep, but intense exercise right before bed can keep you alert. Aim for moderate activity at least three hours before bedtime.

Finally, track your sleep patterns for a week. A simple notebook or a phone app can reveal trends you might miss, like a habit of late‑night snacking or a room that’s too warm.

Implement one or two of these tips each week. Small, steady improvements add up to a night that feels truly restorative. Sleep well, and let the rest of your day follow suit.