Do You Have Good Sleep Hygiene?

Sleep plays a vital role in overall health and is one of the pillars of good health, alongside nutrition and physical activity. Together, these foundational habits support long-term physical, mental, and emotional well-being.

Sleep allows the body and brain to repair, recharge, and rebalance. It also supports memory, immune function, hormone regulation, and cardiovascular health.

Sleep needs vary by age. The Centers for Disease Control and Prevention (CDC) recommends that adults ages 18–60 get at least seven hours of sleep each night. Yet nearly one-third of adults do not get enough sleep, and many struggle to fall asleep or stay asleep. Good sleep hygiene can help.

What Is Sleep Hygiene?

Sleep hygiene refers to healthy habits, behaviors, and bedroom conditions that make it easier to fall asleep and stay asleep throughout the night. The Harvard T.H. Chan School of Public Health and the U.S. Department of Veterans Affairs recommend the following practices to support healthy sleep:

Maintain a Consistent Sleep Schedule

Set a consistent bedtime and wake-up time every day, including weekends. Sleeping in two to three hours on weekends can disrupt your body clock and make Mondays feel like a form of jet lag.

Wake Up at a Consistent Time

Get up at approximately the same time each morning. Expose yourself to natural daylight within the first hour after waking to help regulate your circadian rhythm, or body clock. Avoid repeatedly using the snooze button.

Limit Napping

Avoid naps if possible. If you need to nap, keep it to 20–30 minutes and take it no later than mid-afternoon.

Eliminate or Limit Substances That Can Disrupt Sleep

Limit or avoid substances that can interfere with sleep, including caffeine, nicotine, decongestants, alcohol, and THC.

Avoid Going to Bed Too Hungry or Too Full

If you are hungry before bed, consider a small, easily digestible snack. A light, carbohydrate-rich snack may be appropriate for some people.

Get Regular Exercise

Regular physical activity can support better sleep. However, avoid vigorous exercise within about four hours of bedtime if it makes it harder for you to fall asleep.

Have a Wind-Down Routine

Spend the hour before bed engaging in calming activities in low light, such as gentle stretching, reading, quiet hobbies, or relaxation exercises.

Dim Ambient Light

Dim the lights during the hour before bedtime. Lower light levels in the evening can help signal to your body that it is time to prepare for sleep.

Turn Off Electronic Devices

Stop using electronic devices about an hour before bedtime. Phones, tablets, computers, and televisions can make it harder to transition into sleep.

Create a Comfortable Sleeping Environment

Keep your bedroom clean, dark, cool, and quiet. A comfortable sleep environment can make it easier to fall asleep and stay asleep.

Use Your Bed Primarily for Sleep

Avoid watching television, scrolling on your phone, working, or worrying while in bed. When possible, associate your bed with sleep and relaxation.

Good sleep hygiene is about creating consistent habits that give your body and mind the best opportunity to rest and recover. Small, healthy changes to your daily routine and sleep environment can improve your sleep and support your overall health.