Healthy Sleep Hygiene

18 items · Health · Easy difficulty · 30 min

Simple steps to improve your nightly sleep and wake up refreshed.

• Set a consistent sleep schedule

  Choose a bedtime and wake time and stick to them, even weekends.

• Set alarms or reminders for bedtime and wake time

  Use a phone alarm or app to cue your wind-down and wake time.

• Create a 30-minute wind-down routine

  Do calming activities before bed to signal your body it's time to sleep.

• Include relaxation techniques in your routine

  Try deep breathing, progressive muscle relaxation, or light stretching.

• Limit screen time at least 1 hour before bed

  Avoid phones, tablets, and TV that can interfere with melatonin.

• Enable blue-light filters on evening device use

  Turn on night mode or blue-light apps if you must use screens late.

• Keep the bedroom cool, dark, and quiet

  Aim for a cool room and block light and noise for uninterrupted sleep.

• Install blackout curtains or wear an eye mask

  Reduce light that can disrupt sleep cycles.

• Use earplugs or a white noise source if noisy

  Mask unpredictable sounds with steady ambient noise.

• Reserve the bed for sleep and intimacy only

  Avoid working, eating, or watching TV in bed to strengthen sleep cues.

• Limit caffeine after mid-afternoon

  Skip coffee, energy drinks, and strong tea later in the day.

• Avoid heavy meals and alcohol close to bedtime

  Finish large meals 2-3 hours before bed and minimize alcohol use.

• Get morning sunlight exposure

  Spend 10–20 minutes outside after waking to reinforce your circadian rhythm.

• Exercise regularly but finish intense workouts earlier

  Aim to complete vigorous exercise at least 2–3 hours before bed.

• Write a brief 'worry list' before bed

  Spend 5–10 minutes noting concerns to clear your mind.

• Limit naps to 20 minutes early in the afternoon

  Short, early naps refresh without disrupting nighttime sleep.

• Use stimulus control if you can’t sleep (insomnia tip)

  If awake 20+ minutes, get up and return when sleepy to break wakeful bed association.

• Ensure a comfortable mattress and pillow setup

  Adjust bedding and replace worn items to support restful sleep.

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