10 Sleep Hygiene Tips for Better Rest

Good sleep hygiene is essential for quality rest. Here are ten evidence-based tips to improve your sleep.

1. Maintain a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends.

2. Create a Relaxing Bedtime Routine

Develop calming activities like reading or gentle stretching before bed.

3. Optimize Your Sleep Environment

Keep your bedroom cool, dark, and quiet. Consider blackout curtains and white noise machines.

4. Limit Screen Time Before Bed

Avoid phones, tablets, and TVs for at least an hour before bedtime.

5. Watch Your Diet

Avoid large meals, caffeine, and alcohol close to bedtime.

6. Get Regular Exercise

Physical activity during the day can help you fall asleep faster and enjoy deeper sleep.

7. Manage Stress

Practice relaxation techniques like meditation or deep breathing.

8. Control Light Exposure

Get bright light exposure in the morning and dim lights in the evening.

9. Use Your Bed Only for Sleep

Avoid working, eating, or watching TV in bed.

10. Consider Your Mattress and Pillows

Ensure your sleep surface is comfortable and supportive.