Good sleep hygiene refers to the habits and routines that support healthy, restful sleep—and it plays a vital role in your overall well-being. From boosting your mood and mental clarity to supporting physical health, quality sleep impacts nearly every area of your life.
If you’ve been struggling to fall asleep or stay asleep, improving your sleep hygiene could be the key to better rest. Here are a few simple but effective tips to help you sleep more soundly:
1. Create a Sleep Sanctuary
Your bedroom should be a calm, restful environment. Try to reserve the space solely for sleep and intimacy, so your brain associates it with relaxation. Dim the lights in the evening, reduce noise with a white noise machine or earplugs, and put away electronic devices at least 30 minutes before bed. A cooler room temperature is ideal for most people.
2. Watch What You Eat and Drink
Late-night eating and certain substances can interfere with sleep quality. Aim to finish your evening meal at least three hours before bedtime. Limit alcohol consumption in the evening, as it can disrupt your REM sleep cycle. And if you’re sensitive to caffeine, avoid it after lunchtime to prevent tossing and turning later.
3. Establish a Relaxing Bedtime Routine
Consistency helps train your body to expect sleep at a certain time. Wind down with a calming routine—take a warm bath, stretch gently, or read a book under soft lighting. Avoid screens and stressful tasks right before bed to help your mind and body transition into rest mode.
Prioritizing healthy sleep habits is one of the simplest ways to improve your mental and physical health. By making small, intentional changes to your nightly routine, you’ll give yourself the best chance at deep, restorative sleep—and a healthier, more energized you.