Sleep Hygiene: Your Guide to Better Sleep

What is Sleep Hygiene?

Sleep Hygiene Overview

Sleep hygiene refers to healthy sleep habits and practices that can help you get a good night's sleep. Just like personal hygiene helps maintain your physical health, sleep hygiene helps maintain your sleep health.

Creating the Perfect Sleep Environment

Perfect Sleep Environment

Bedroom Setup

  • Keep your bedroom cool (between 60-67°F or 15-19°C)
  • Ensure your mattress and pillows are comfortable and supportive
  • Use blackout curtains or an eye mask to block light
  • Consider using earplugs or white noise machines to block sound
  • Keep your bedroom clean and clutter-free

Light and Electronics

  • Limit exposure to blue light from screens 1-2 hours before bed
  • Use dim, warm lighting in the evening
  • Consider using blue light filters on your devices
  • Keep electronic devices out of the bedroom if possible

Daily Habits for Better Sleep

Daily Sleep Habits

Consistent Sleep Schedule

  • Go to bed and wake up at the same time every day
  • Maintain your schedule even on weekends
  • Limit naps to 20-30 minutes if needed
  • Use our sleep calculator to find your optimal sleep times

Diet and Exercise

  • Avoid large meals, caffeine, and alcohol before bedtime
  • Stay hydrated throughout the day
  • Exercise regularly, but not too close to bedtime
  • Consider light stretching or yoga before bed

Pre-Bedtime Routine

Pre-Bedtime Routine

Create a relaxing routine to signal your body it's time to sleep:

  • Take a warm bath or shower
  • Practice relaxation techniques like deep breathing
  • Read a book (preferably not on a screen)
  • Listen to calming music or nature sounds
  • Write in a journal to clear your mind

Managing Stress and Anxiety

Managing Stress for Better Sleep
  • Practice mindfulness or meditation
  • Keep a worry journal to write down concerns
  • Try progressive muscle relaxation
  • Create a to-do list for the next day
  • Consider talking to a professional if needed

Common Sleep Hygiene Mistakes

  • Using the bed for activities other than sleep
  • Checking the time when you can't sleep
  • Drinking alcohol to help fall asleep
  • Using sleeping pills without medical advice
  • Staying in bed when you can't sleep

Tracking Your Sleep

Sleep Tracking

Monitoring your sleep can help identify patterns and areas for improvement:

  • Keep a sleep diary
  • Use sleep tracking apps or devices
  • Note how you feel upon waking
  • Track your daily activities and their impact on sleep
Calculate Your Optimal Sleep Schedule