Essential Sleep Hygiene Tips for Better Rest
Master the fundamentals of good sleep hygiene with evidence-based strategies for better sleep quality.
Essential Sleep Hygiene Tips for Better Rest
Sleep hygiene refers to habits and practices that are conducive to sleeping well on a regular basis.
Environmental Sleep Hygiene
Your Bedroom Environment
Keep it Cool: The ideal bedroom temperature is between 60-67°F (15-19°C).
Make it Dark: Use blackout curtains, eye masks, or cover electronic lights.
Ensure Quiet: Use earplugs, a white noise machine, or a fan to mask disruptive sounds.
Your Bed as a Sleep Zone
Use Your Bed Only for Sleep and Intimacy: This creates a strong mental association.
Lifestyle Sleep Hygiene
Daily Routines
Maintain a Consistent Schedule: Go to bed and wake up at the same time every day.
Get Morning Sunlight: Expose yourself to bright natural light within 30 minutes of waking.
Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days.
Evening Habits
Create a Relaxing Bedtime Routine: Spend 30-60 minutes winding down.
Avoid Screens Before Bed: Blue light can suppress melatonin production.
When to Seek Professional Help
While good sleep hygiene can resolve many sleep issues, some problems require professional attention. Consult a healthcare provider if sleep problems persist despite good sleep hygiene practices.