Sleep Hygiene

We all experience periods of better and worse sleep because, well…life. But if you regularly have trouble sleeping, improving your sleep hygiene can help. 

What Is Sleep Hygiene?

When you hear the word “hygiene,” you might think of brushing your teeth or washing your hands, right? Well, sleep hygiene is a bit different. It’s basically a fancy term describing healthy sleep habits that promote rest and overall wellness.

Think of good sleep hygiene as a way to prepare your mind and body for rest. Adopting healthy habits during the day can create the conditions for a more restful night. This means focusing on your daily routines, environment, and mindset as you approach bedtime.

All these things can impact how quickly you fall asleep, how long you stay asleep, and the overall quality of your rest. This is so important — when you don’t get seven to nine hours of quality sleep, it can take a toll on your physical health and mood.

In this guide, we’ll explore what sleep hygiene really means and share practical tips to incorporate these practices into your daily life.

The Basics: How Good Sleep Hygiene Supports Wellness

Not only does being well-rested make you feel more prepared to take on the day, but it also offers countless other benefits, including:

• Better immunity. Getting better sleep helps your body make cytokines, proteins involved in the immune response. It also helps immune cells function better so your body can fight off harmful germs.

• Emotional resilience. Sleeping soundly makes you less cranky and better equipped to manage your emotions and responses to stressors the next day.

• Better problem-solving. Your brain processes and consolidates information while you sleep. Waking up rested helps it work better. Both rest and brain function benefit your approach to problem-solving and navigating challenges the next day.

• Appetite stability. Sleep disturbances can throw off the balance of hormones involved in appetite regulation.

What to Consider About Sleep Hygiene

The effects of poor sleep hygiene shouldn’t be overlooked. 

What happens when you don’t sleep well? You probably notice how crummy you feel first. However, many components of your health can also be impacted, like weakened immunity and mood changes. Other health effects can include:

• Impaired brain function. Lack of sleep can make it hard to concentrate, remember things, and make good choices. It even leaves you at a higher risk of accidents (like at work or on the road).

• Higher risk of chronic diseases. Chronic sleep problems are associated with an increased risk of obesity, type 2 diabetes, and heart disease.

• Inflammation. Chronic sleep deprivation can promote systemic inflammation, which is an underlying factor in various health problems.

• Weight gain. Poor sleep can disrupt hormones involved in appetite regulation, which can trigger food cravings that may impede weight loss goals and increase the risk of obesity.

How to Improve Sleep Hygiene

Before we jump into specific tips, let’s go over a few lifestyle adjustments to set you up for sleep success.

Design a Consistent Routine

One of the most basic and effective things you can do to improve your sleep and overall health is to follow a consistent sleep-wake pattern. In other words, make a plan to go to bed and wake up at roughly the same time every day.

This helps your body’s internal clock — or circadian rhythm — become more synchronized so you can easily fall asleep and wake naturally without the jarring beep of your phone’s alarm.

Sticking to this regular sleep schedule also promotes deeper, more restorative sleep cycles, helping you rest, repair, and recharge.

Create a Sleep-Promoting Environment

What does your bedroom look and feel like? Does it trigger feelings of coziness or the urge to have a dance party? If you’re wondering how to sleep better at night naturally, the environment is key.

See how you can make your sleep environment more inviting for bedtime. Consider things like:

• Cozy layers of bedding or sheets that don’t trap heat

• Breathable pajamas

• A white noise machine

• Earplugs

• A light-blocking eye mask

• Blackout curtains

You might be surprised by how big a difference these small changes make in getting a good night’s sleep.

Work On Stress Management

Research shows that managing stress can improve sleep quality. So, finding healthy ways to process and relieve stress could go a long way.

Things like yoga, meditation, or breathing exercises might help calm your mind during the day. Everyone’s different, so finding a good health outlet might take some trial and error.

Tips and Strategies for Good Sleep Hygiene Habits

Ready for some concrete tips on how to get better sleep that you can start implementing today? Let’s dive in.

1. Avoid Using Screens Around Bedtime

We’ve all been there, doom-scrolling into the wee hours of the night. But did you know having a screen in your face at bedtime can make it harder to fall asleep?

Electronic devices emit blue light, which helps energize you in the morning — but it disrupts melatonin production.

Melatonin is released later in the day to signal your body that it’s time to chill. Blue light interferes with this process to prevent you from feeling tired when you’re supposed to.

Try to unplug from technology at least one to two hours before bed and read a book or listen to a podcast instead.

2. Try Not to Have Heavy Meals Before Bed

The timing of your last large meal can influence how easy it is to fall asleep later. Digestion is a labor-intensive process that requires energy, may disrupt your sleep, and could lead to discomfort and indigestion for some.

If you tend to eat late, opt for lighter, more easily digestible meals, or time your heavier meal for earlier in the day.

Alternatively, grab a snack before bed to help tide you over until morning — especially if you’re feeling hunger pangs. Ideally, bedtime snacks should balance protein, healthy fats, and fiber.

3. Only Use Your Bed for Sleep and Sex

Associating your bed with these specific things helps condition your mind and body to recognize it as a place for relaxation and rest. By avoiding working or eating in bed, you can minimize mental associations that may disrupt your sleep.

This reinforces the connection between your bed and restorative sleep, and it can increase the likelihood of falling asleep quickly and staying asleep through the night.

4. Exercise Earlier In the Day

Physical activity (even just walking) supports your circadian rhythm, which, in turn, promotes better sleep. Regular exercise also triggers the release of endorphins (“happy hormones”), which are natural stress relievers.

However, a sweaty, high-intensity interval workout too close to bedtime could be problematic for sleep. Exercise raises your body temperature and stimulates the nervous system, which isn’t very conducive to dozing off.

By scheduling your workouts earlier in the day, you’re more likely to experience the health and sleep-enhancing benefits of exercise without risking sleep disruption.

5. Consider a Natural Sleep Aid

Some people find success adding certain supplements to their nighttime routine. For example:

• Melatonin. Melatonin is naturally produced in the brain. The hormone rises at bedtime, peaks in the middle of the night, and then decreases until it’s time to wake up. Supplemental melatonin may help this process, especially when used temporarily for things like jet lag.

• Chamomile. This herb contains compounds that bind to receptors in the brain, promoting relaxation and reducing anxiety. Some folks enjoy a cup of warm chamomile tea before bed.

• Valerian root. Chemical compounds in valerian root act on brain chemicals like GABA (gamma-aminobutyric acid) to produce a calming effect.

• Magnesium. This mineral is involved in regulating brain chemicals and helping you relax. It may help improve sleep quality by calming the nervous system and reducing muscle tension.

• Lavender. Breathing in the smell of lavender before bed may help you feel calmer and support a smoother transition to sleep.

• L-theanine. An amino acid in tea leaves, L-theanine reduces anxiety and promotes relaxation without sedation.

Keep in mind that each of these has pros and cons, and more research is needed to better understand how supplements affect sleep.

Before adding any new supplement or sleep aid to your nighttime routine, speak with your healthcare provider to make sure it’s safe and appropriate for you.

6. Cut Back on Caffeine

Having one to three cups of coffee in the morning can provide an energy boost without interfering with sleep — for most people, at least. But caffeine is a stimulant, so too much of it might lead to sleep problems.

Try to keep your coffee intake in check, especially later in the day.

7. Avoid Long Daytime Naps

If your daytime naps are too long, you might drift into deeper sleep stages. This can make you groggy and disrupt your body’s natural clock, making it harder to fall asleep later.

If a nap is necessary, try to keep it to 30 minutes or less, and avoid napping too late in the day.

When to Contact a Healthcare Provider About Poor Sleep

If you’ve been trying sleep tips but still struggle to get adequate shut-eye, it may be time to seek professional help. This is especially crucial if you think you might have a sleep disorder like sleep apnea or restless leg syndrome. Certain medications can also interfere with sleep.

Reaching out to a healthcare provider is a good idea if you suspect a more serious issue is at play or if you’re worried it’s impacting your health. A medical professional can help identify underlying conditions and work with you on a treatment plan, which may include sleep medicine.

Psychotherapy can be another effective treatment option, particularly cognitive behavioral therapy for insomnia (CBT-I), especially if anxiety or depression is involved.

How to Sleep Better: Next Steps

We could probably all benefit from better, more restorative sleep. If you’re struggling with how to fall asleep fast, start by improving your sleep hygiene practices, keeping these tips in mind:

• Set yourself up for success. Commit to a regular sleep-wake schedule, prep your space for rest, and create a bedtime routine that triggers your body to prepare for sleep.

• Implement healthy habits. There are ways to get a good night’s rest and avoid daytime sleepiness, from better sleep hygiene to regular exercise and putting screens away earlier.

• Talk to your healthcare provider. Sometimes, sleep issues extend beyond what everyday habits can do. Any time you’re concerned about your health, bring it up to your provider so they can help you identify underlying causes.

This basic sleep hygiene checklist can help you get started. That said, seeking help is a proactive way to improve your sleep and overall well-being. If you think your sleep issues may be tied to something that needs treatment — whether weight-related or mental health-related — you can use the Hers platform to access help.

Connect with a licensed healthcare professional online with our mental health assessment or our free weight loss quiz.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.