Sleep Hygiene: 12 Habits for Better Sleep Tonight

"Sleep hygiene" refers to the habits and environment that help you fall asleep, stay asleep, and wake up feeling rested. It doesn't fix every sleep problem — conditions like sleep apnea need medical care — but for many people, better habits lead to noticeably better nights.

Here are 12 practical habits based on guidance from the CDC, the National Institutes of Health, and MedlinePlus.

Daytime habits

1. Keep a consistent sleep schedule

Go to bed and get up at the same time every day, including weekends. A steady schedule helps regulate your body's internal clock.

2. Get morning daylight

Natural light, especially in the morning, helps set your internal clock. Open the curtains or take a short walk outside soon after waking. It pairs well with a healthy morning routine.

3. Be physically active

Regular physical activity can help you sleep better, according to the CDC. Try to finish vigorous workouts a few hours before bedtime if late exercise keeps you awake.

4. Watch caffeine timing

Caffeine can stay in your system for hours. Many people sleep better if they avoid coffee, tea, soda, and energy drinks in the afternoon and evening. Learn more in how screens, caffeine, and alcohol affect sleep.

5. Keep naps short and early

If you nap, keep it brief and earlier in the day. Long or late naps can make it harder to fall asleep at night.

Evening habits

6. Avoid large meals and alcohol close to bedtime

Heavy meals late at night can cause discomfort. Alcohol may make you drowsy at first, but it can disrupt sleep later in the night.

7. Wind down with a routine

Spend 30 to 60 minutes before bed doing calming activities — reading, a warm shower, gentle stretching, or listening to quiet music. See our step-by-step bedtime routine guide.

8. Put screens away

The light and stimulation from phones, tablets, computers, and TVs can make it harder to fall asleep. Try to stop using them at least 30 minutes to an hour before bed, and keep them out of the bedroom if possible.

9. Manage worries before bed

If your mind races at night, try writing down tomorrow's to-do list or your worries earlier in the evening. Relaxation techniques like slow breathing can also help — try the techniques in our breathing exercises guide.

Bedroom environment

10. Make it dark, quiet, and cool

A bedroom that's dark, quiet, and comfortably cool supports sleep. Consider blackout curtains, an eye mask, earplugs, a fan, or a white noise machine.

11. Use your bed for sleep (and intimacy) only

Avoid working, watching TV, or scrolling in bed. This helps your brain associate the bed with sleep.

12. Get up if you can't sleep

If you can't fall asleep after about 20 minutes, get up and do something calm in dim light — like reading — until you feel sleepy. Lying in bed frustrated can make insomnia worse.

A quick sleep hygiene checklist

• ☐ Same bedtime and wake time every day
• ☐ Morning light exposure
• ☐ Physically active most days
• ☐ No caffeine after early afternoon
• ☐ No large meals or alcohol close to bedtime
• ☐ Screens off 30–60 minutes before bed
• ☐ Relaxing wind-down routine
• ☐ Dark, quiet, cool bedroom
• ☐ Bed used only for sleep

When sleep hygiene isn't enough

Good habits help, but they aren't a cure for sleep disorders. Common sleep disorders include insomnia, obstructive sleep apnea, and restless legs syndrome. For chronic insomnia, a structured treatment called cognitive behavioral therapy for insomnia (CBT-I) is often recommended by healthcare providers.

The bottom line

Better sleep often starts with small, consistent changes: a regular schedule, morning light, an evening wind-down, and a bedroom designed for rest. Try a few habits at a time and give them a couple of weeks to work. If problems continue, a healthcare provider can help.