Quick answer
Sleep hygiene means the daily habits and bedroom conditions that support good sleep. Most adults need 7 or more hours a night. The habits that help most are a fixed wake-up time, morning daylight, less caffeine after noon, a dark and cool bedroom, and a screen-free wind-down before bed.
Poor sleep affects mood, focus, appetite and long-term health. The good news is that small, consistent changes often make a real difference within a few weeks.
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10 habits for better sleep
1. Wake up at the same time every day
A fixed wake-up time, including on weekends, is the strongest signal to your body clock. Bedtime becomes easier to keep once your wake time is steady.
2. Get daylight in the morning
Spend 10 to 20 minutes outdoors soon after waking. Morning light helps set your internal clock so you feel sleepy at the right time at night.
3. Cut caffeine after early afternoon
Caffeine can stay in your system for many hours. If you have trouble sleeping, avoid tea, coffee and energy drinks after about 2 pm.
4. Avoid alcohol close to bedtime
Alcohol may make you drowsy, but it disrupts sleep later in the night and reduces sleep quality.
5. Keep your bedroom dark, quiet and cool
Use curtains that block light, reduce noise where possible and keep the room comfortably cool. A fan or earplugs can help in noisy cities.
6. Put screens away before bed
Phones and laptops keep your mind alert. Stop scrolling 30 to 60 minutes before bed and keep your phone away from the bed.
7. Build a wind-down routine
Reading, a warm shower, light stretching or listening to calm music tells your body it is time to sleep. Do the same things in the same order each night.
8. Keep naps short
If you nap, keep it under 30 minutes and before mid-afternoon. Long or late naps make it harder to sleep at night.
9. Exercise regularly, but not too late
Regular physical activity improves sleep. Finish intense workouts a few hours before bedtime.
10. Do not lie awake in bed for long
If you cannot sleep after about 20 minutes, get up, do something calm in dim light and return to bed when you feel sleepy. This keeps your bed linked with sleep, not worry.
What about heavy dinners?
Large, spicy or late meals can cause discomfort and acid reflux. Try to eat dinner 2 to 3 hours before bed, and keep late snacks light.
When to see a doctor
See a doctor if poor sleep lasts more than a few weeks, affects your daily life, or if you snore loudly, stop breathing or gasp during sleep, or feel very sleepy during the day. These can be signs of insomnia or sleep apnoea, which are treatable.
Frequently asked questions
How many hours of sleep do adults need?
Most adults need 7 or more hours of sleep a night on a regular basis.
Is it bad to use my phone before bed?
Using a phone before bed keeps your mind alert and can delay sleep. Try to stop 30 to 60 minutes before bedtime.
What is the best time to stop drinking tea or coffee?
If you have trouble sleeping, avoid caffeine after about 2 pm, as it can stay in your system for several hours.
Sources and further reading
Featured image: Photo: Brad Coy / Wikimedia Commons (CC BY 2.0)
This article is for general information and is not medical advice. Speak to a qualified doctor about your own health.
