10 sleep hygiene tips and practices for better sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Believe it or not, good hygiene isn’t just about taking a shower. Explore 10 tips to improve your sleep hygiene — aka nightly practices that can help you get better sleep.
When you hear the word “hygiene,” you might think of brushing your teeth or washing your hands. But when it comes to “sleep hygiene,” it’s less about cleaning up and more about creating habits and an environment that helps you fall asleep and stay asleep.
Sleep hygiene practices are simple activities that you put in place so you can wake up feeling good and ready to take on the day. And while it might sound complicated to create a whole new routine just to get yourself into bed, the truth is you are probably already doing some helpful pre-sleep activities.
So, with a bit more intention and a few simple changes, you can set yourself up for sleep success before your head even hits the pillow. Let’s dive in.
What is sleep hygiene?
Sleep hygiene, simply put, is a healthy routine that supports you in getting a good night’s sleep. It’s like training your body and mind to wind down and rest at the right time, using a toolkit of practices that’ll improve your sleep naturally.
If you find yourself tossing and turning at night, waking up frequently, or just not feeling rested in the morning, it can be incredibly frustrating. This lack of good quality rest can affect your entire day, impact your mood, and influence the decisions you make. But when you get your sleep hygiene right, the benefits can be immediate — like more energy during the day, better focus, and feeling less tired. Sounds like the perfect combination for an amazing day, right?
How sleep hygiene helps you get better rest: 5 benefits
Sleep hygiene isn’t just about the time you spend catching those Zzzs. It’s about positively impacting many areas of your life so that your day-to-day runs even more smoothly. Here are some ways that good sleep hygiene shows up in your daily life.
Increased energy during the day: Your body and mind are better rested, leaving you feeling more refreshed and alert.
Improved mood: Your mood feels more stable, reducing feelings of irritability or stress. And who doesn’t enjoy being in a good mood all day?
Better concentration and memory: You’re able to think more clearly, focus better, and retain information more effectively. Want more ways to improve your focus? These five strategies can help.
Lower risk of health problems: Good sleep helps reduce the risk of health issues, including heart disease, diabetes, and weakened immunity.
Enhanced emotional regulation: You’re more able to manage your emotions, making it easier to cope with stressful situations.
10 tips and practices for better sleep hygiene
Improving your sleep hygiene doesn’t have to be complicated. Many of the best practices are simple tweaks to your daily routine that can greatly improve your sleep quality and help you look forward to getting some shut-eye each night.
1. Stick to a consistent sleep schedule
One of the most powerful things you can do for your sleep is keep a regular bedtime and wake-up time — even on weekends. Your body has its own internal clock, called the circadian rhythm, which helps regulate your sleep-wake cycle. When you stick to a consistent schedule, you train your body to know when it’s time to sleep and when it’s time to wake up. This can make falling asleep easier and help you wake feeling more rested. And if you need some help waking up in the morning, look into the benefits of a sunrise alarm clock.
So from now on, try to set a regular bedtime that gives you enough sleep (most adults need 7–9 hours), and stick to it as much as possible. The more consistent you are, the better your body can respond, and the better you’ll feel in the morning!
💙 Our 7 Days of Sleep series with Tamara Levitt will help you learn the tools necessary to commit to getting good sleep.
2. Create a relaxing bedtime routine
Your brain needs time to shift from the busyness of the day to a state of rest. And even if you had an easy day, it’s best to still dedicate a moment to let your brain unwind before hitting the pillow. Give your brain some TLC by creating a calming bedtime routine that begins around 30–60 minutes before bed. Check out these nine tips to build a better bedtime routine.
So tonight, instead of jumping right into bed, try prioritizing doing one or more activities that help you relax, like reading a book, taking a warm bath, stretching, or listening to calming music. Over time, your brain will start to associate these activities with bedtime, making it easier to drift off.
💙 Listening to Ambient Music for Relaxation before bed can help send signals to your brain that it’s time to unwind.
3. Limit screen time before bed
Glued to your phone before bed? Unfortunately, screen time can mess with your ability to fall asleep. That's because the blue light emitted from devices like phones, tablets, and computers can interfere with melatonin production, the hormone that helps regulate sleep. To wind down, skip anything too stimulating, like watching intense TV shows (You heard us correctly — no true crime before bed!) or scrolling on social media, as these can keep your mind too active and get your thoughts swirling.
Ideally, avoid screens altogether for at least an hour. But if you need to use your devices, use a blue light filter or apps that reduce blue light exposure in the evening. This can allow your body to start producing melatonin naturally, so you feel sleepy when it’s time to go to bed.
💙 Press play on Mel Mah’s Peaceful Sleep meditation, set your phone face down, turn off notifications, and melt into restfulness.
4. Watch what you eat and drink
Caffeine and heavy meals can keep you wired long after your last sip or bite, and can stay in your system for several hours. As tempting as it may be, avoid these in the late afternoon or evening. Also, heavy or spicy meals right before bed can disrupt your sleep as they lead to discomfort or indigestion. If you're hungry before bed, stick to light snacks like a banana or some yogurt.
Similarly, while alcohol may make you feel drowsy, it can actually interfere with deep sleep later in the night. Sadly, that regular nightcap of red wine isn’t as beneficial as we’d like to think. Try a soothing cup of herbal tea or warm milk as an evening treat instead. But try not to drink too close to your actual bedtime to avoid having to get up for the bathroom in the middle of the night.
5. Make your bedroom a sleep-friendly environment
Your bedroom can play a huge role in how easily you fall asleep and stay asleep. The ideal bedroom is quiet, dark, and cool.
Aim for a temperature between 60–67°F (15–19°C), and try earplugs or a white noise machine if you live in a noisy home or location. Also, it’s good to use blackout curtains or an eye mask to help keep your room dark, which tells your brain it’s time to sleep.
If possible, invest in a better mattress or more supportive pillows. This can help you stay comfortable all night as being comfortable makes a big difference in the quality of your sleep.
💙 Get inspired by Matthew Walker PhD, a world-renowned sleep expert, as he shares tips on how to improve Your Sleep Environment.
6. Limit daytime naps
When you need a snooze during the day, keep it to 20–30 minutes and avoid napping after 3 pm. Steering clear of naps close to bedtime can help ensure you’re sleepy when it’s time for bed. Turn into a power nap pro with these five tips.
Should you find yourself needing to nap often, it could mean that you’re not getting enough quality sleep at night. Focus on improving your nighttime routine and sleep environment to help reduce the need for daytime naps.
💙 Need a boost of energy and focus? Take a quick Afternoon Nap with this Sleep Story.
7. Get regular exercise
Exercise can help you fall asleep faster, improve sleep quality, and reduce feelings of restlessness. Try to get at least 30 minutes of moderate exercise—like brisk walking, cycling, dancing, running— on most days of the week.
Watch the time, though, as exercising too close to bedtime—especially intense workouts (like HIIT or spinning)—can make it harder to fall asleep because it raises your heart rate and body temperature.
Finish any vigorous exercise 3–4 hours before bed, and enjoy gentle activities like stretching or yoga (try these five poses) in the evening, as these can help you relax before sleep.
💙 Try a Running Meditation to move your body while relaxing your mind. Not into running? Don’t worry—this meditation is perfect for walking, too.
8. Manage stress during the day
When you’re feeling anxious or overwhelmed, it can be difficult to shut off your thoughts and get the rest you need. We’ve all experienced those long, stressful days when we’re ready to fall asleep but can’t let go of the day’s worries.
To prevent this from happening too often, it’s important to manage your stress throughout the day — these seven stress management tips can help.
💙 Develop skills to ease daily stress with our Stress and Burnout Support series with Dr. Aditi Nerurkar.
9. Avoid strenuous tasks that require a lot of brain power before bed
If you’re working on something stressful or mentally demanding right before bed, your mind might still be racing when you try to sleep. Instead, wind down with lighter activities, like reading or listening to music, at least an hour before bedtime, so your mind’s ready for rest when you turn out the lights.
Practice relaxation techniques like deep breathing, progressive muscle relaxation, or guided meditation as part of your nighttime routine, which can help ease tension and calm your mind. Explore the eight best breathing exercises for sleep.
You could also keep a notebook by your bed to jot down any lingering thoughts or to-do lists. This can help you close your eyes with a clear mind.
💙 Let this progressive muscle relaxation practice with Chibs Okereke help you Unwind into Sleep tonight.
10. Keep track of your sleep patterns
If you’ve been struggling with sleep for a while, track your sleep patterns in a sleep journal to help you identify any habits or triggers that might be affecting your rest. Write down what time you go to bed, how long it takes you to fall asleep, how many times you wake during the night, and how rested you feel in the morning.
Over time, you might notice patterns — like how caffeine or late-night screen time affect your sleep, or how certain relaxing activities help you wind down faster. Being aware of your habits and daily activities and how they affect your sleep can guide you in adjusting your sleep hygiene practices and creating a routine that works for you.
💙 If you’re ready to dive in deeper, explore our Sleep Superpower Playbook, a free resource that includes some essential sleep science, tips and techniques, as well as answers to common questions that may come up on your journey to better sleep.
Sleep hygiene FAQs
How long does it take to improve sleep hygiene?
For some people, it takes about a week to start feeling the effects of better sleep habits, while others may need a few weeks to really notice a difference. Be consistent in the changes you make to feel the most benefits.
If you’ve had poor sleep habits for a long time, your body might take a little longer to adjust, so don’t get discouraged if you don’t see results right away. Stick with your new routine: over time, you’ll likely notice it’s easier to fall asleep, stay asleep, and wake up feeling more refreshed.
Can poor sleep hygiene cause long-term sleep disorders?
Bad sleep habits, like irregular bedtimes or using screens right before bed, can make it harder for you to fall asleep and stay asleep. Over time, these habits can lead to chronic sleep problems like insomnia.
If you already struggle with sleep disorders, poor sleep hygiene can make the symptoms worse. For example, someone with insomnia might find their sleep is even more disrupted if they don’t have a consistent bedtime, or their sleep environment is too noisy or bright.
The good news is that improving your sleep hygiene is often the first step doctors recommend when treating sleep disorders. By creating a more sleep-friendly routine and environment, you can improve your chances of getting better rest, even if you have a long-term sleep issue.
What is the 10–3–2–1–0 rule for sleep?
The 10–3–2–1–0 rule was popularized by Canadian fitness and wellness expert Craig Ballantyne to promote more restful sleep and create a structured routine that supports better health and productivity.
10 hours before bed: Avoid caffeine. Caffeine can stay in your system for up to 10 hours, so cut it off early in the day to help prevent it from interfering with your sleep.
3 hours before bed: Stop eating large meals and drinking alcohol. Both food and alcohol can disrupt your sleep, especially if you consume them too close to bedtime.
2 hours before bed: Stop working or doing anything mentally stimulating. This can help your brain start to relax.
1 hour before bed: Turn off all screens. The blue light from phones, computers, and TVs can interfere with melatonin production, making it harder for you to fall asleep.
0: The number of times you’ll hit the snooze button in the morning. Wake up at your set time without using the snooze button, which can actually make you feel groggier.
How does blue light affect sleep hygiene?
Blue light from devices like phones, tablets, and computers suppresses the production of melatonin—the hormone that helps regulate your sleep-wake cycle—making it harder for you to feel sleepy, even if it’s late and you’re tired.
To improve your sleep hygiene, limit your exposure to blue light at least an hour before bed. This gives your body a chance to start producing melatonin naturally, so you’ll feel sleepy at the right time. If avoiding screens isn’t possible, turn on a blue light filter or use apps that reduce blue light exposure. You can even try blue light-blocking glasses in the evening. These small changes can help you fall asleep faster and get better quality rest.
Is napping harmful to sleep hygiene?
Napping isn’t necessarily bad for your sleep hygiene, but it can be if it’s done too often or for too long. Short naps—about 20–30 minutes—can be refreshing and boost your energy without interfering with your nighttime sleep. But longer naps or naps later in the day can throw off your sleep schedule and make it harder to fall asleep at night.
If you’re napping frequently, you may not be getting enough quality sleep at night. In this case, focus on improving your nighttime routine and sleep environment rather than relying on naps to catch up on rest. And if you do need a nap, keep it short and take it earlier in the afternoon to help prevent it from interfering with your sleep later.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
