Healthy sleep habits, known as sleep hygiene, create an environment conducive to restorative sleep. Though not a standalone treatment for insomnia, these practices support overall sleep quality. Here are some quick helpful tips to consider bringing into your sleep hygiene routine!

Core Sleep Hygiene Practices

Regular Sleep Schedule: Wake up and go to bed at consistent times, even on weekends, to synchronize circadian rhythms
Bedroom Environment: Reserve your bedroom for sleep and intimacy only. Keep it dark, cool (60-66°F), and quiet. Use blackout curtains and earplugs if needed
Pre-Bedtime Routine: Wind down with a relaxing ritual 30-60 minutes before bed: reading, gentle stretches, or a warm shower, avoiding screens and bright lights
Avoid Stimulants: Refrain from caffeine, nicotine, and alcohol at least four hours before bedtime. These substances disrupt sleep architecture and increase nighttime awakenings
Limit Napping: If needed, nap for no more than 20 minutes early in the afternoon to prevent interference with nighttime sleep
Exercise Timing: Engage in regular exercise, but finish vigorous workouts at least two hours before bed to avoid residual arousal

Advanced Tips

Mindful Wind-Down: Combine mindful breathing or a brief body scan to reduce physiological arousal before sleep
Technology Curfew: Switch screens to “night mode” and avoid social media or email within one hour of bedtime to prevent cognitive stimulation
Caffeine Tracker: Use a diary to chart intake and identify hidden sources (e.g., chocolate, tea)
Consistent Morning Light: Expose yourself to natural light upon waking to reinforce wake-up signals to your body clock

Implementing these sleep hygiene hacks nightly sets the foundation for restful sleep and improved daytime functioning!