The habits and the environment you fall asleep in and stay asleep in, including what you do a couple hours before you head to bed. What you do to wind down, is your room dark? Or lit up like the 4th of July? Is it quiet and tranquil, or do you hear traffic sounds and other things that go bump in the night?
Creating a routine, like brushing your teeth, washing your face, turning off the electronic devices, signal your brain that it’s time to unwind. When these actions happen consistently, your body starts to expect sleep, making it easier to drift off and stay asleep.
If your current routine is falling into bed at one in the morning and being up by six, it’s no surprise if you are exhausted. That cycle will wear you out. Sleep is not a luxury. It is your body’s way of healing, repairing, and getting you ready for the next day, so you can be at your best.
The encouraging part is that sleep hygiene is one of the simplest ways to improve your sleep, and it doesn’t cost anything. No expensive apps or supplements required. What it does take is awareness and a bit of intention. For example, cutting back on screen time before bed may sound easy, but breaking the habit of mindlessly scrolling in the dark can be surprisingly tough. The key is to take baby steps.
Where to start?
Begin with your bedtime. Choose a time that allows you to get at least seven hours of sleep. If you usually go to bed around midnight, aim for eleven this week. Give yourself enough time to unwind before that target. If your bedtime routine takes about 45 minutes, start preparing around 9:45 in the evening.
A helpful trick is setting a reminder on your phone. A gentle alert that says something like "Start winding down," can help nudge your brain toward relaxation. Over time, your system begins to fall into a natural rhythm that supports deeper, more restorative sleep.
There is no one-size-fits-all routine. Some people wind down with a hot shower, others journal or stretch quietly. Maybe you prefer a warm tea or some light reading. It is about what makes you feel calm. Test different strategies until you find what helps you relax and unwind.
Habits That Can Sabotage Good Sleep
Good sleep hygiene is not only about what you add. It is also about habits that might be interrupting your sleep.
Caffeine
Caffeine can stay in your system for six to seven hours. That afternoon coffee or energy drink could be why your mind is racing when you try to sleep. Stopping anything with caffeine by early afternoon is the best way to make sure it won’t disturb your sleep.
Nicotine and tobacco products
Nicotine is a stimulant, which means it keeps your brain alert. While it might feel like smoking helps you relax, it is more likely to make falling asleep harder and disturb your sleep cycle.
Naps
Napping can be helpful, but it is best to keep it short and early in the day. Try limiting naps to twenty to thirty minutes and avoid sleeping past midafternoon. Long or late naps can interfere with your body’s natural sleep-wake rhythm.
Heavy meals before bed
Eating a large or spicy meal too close to bedtime can cause discomfort, bloating, or indigestion. Try to have dinner two to three hours before sleep. If you get hungry later, choose something small and easy to digest.
Using electronics in bed
Screens emit blue light that signals your brain to stay awake. The content we consume on our devices often keeps our minds busy and alert. Try replacing screen time with a calming activity like reading, stretching, or listening to soft music.
Improving your sleep hygiene is not about being perfect. It is about giving your body the support it needs to do what it naturally wants to do. Better sleep starts with awareness and a willingness to make small changes. Over time, these small shifts build momentum and lead to more restful nights, clearer mornings, and better energy throughout the day.
References
National Institutes of Health. (2012, January). Breaking bad habits. News in Health.https://newsinhealth.nih.gov/2012/01/breaking-bad-habits
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
Sleep Foundation. (n.d.). Sleep hygiene: Healthy sleep tips.https://www.sleepfoundation.org/sleep-hygiene
National Sleep Foundation. (n.d.). Screen use disrupts precious sleep time.https://www.thensf.org/screen-use-disrupts-precious-sleep-time/#:~:text=Science%20has%20proven%20that%20blue,or%20in%20bed%20before%20sleep.