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.