Healthy sleep hygiene tips

8 healthy sleep hygiene tips

Considering sleep hygiene helps. For example, keeping a consistent schedule and limiting blue light exposure before bed. These habits can improve your sleep hygiene and promote quality sleep. Do you ever find yourself staring at the ceiling, wondering if you’ll ever fall asleep? Or maybe you wake up thinking it’s time to get up, but it’s 2 a.m.? If you need better sleep, it may be time to look at your sleep habits. They may be stopping you from getting the quality sleep you need.

In this article, we will focus on what is sleep hygiene and 8 healthy sleep hygiene tips. Here are the 8 tips:

  1. Keep a consistent sleep schedule
  2. Turn off electronic devices before you go to sleep
  3. Exercise regularly
  4. Limit your caffeine intake
  5. Go to bed only when you’re tired
  6. Manage stress before going to bed
  7. Eat Healthy
  8. Manage your light exposure

What is sleep hygiene?

Sleep hygiene is healthy sleep habits that help you get a good night’s sleep. This is important. Good sleep is crucial for your mental and physical health. It also affects your quality of life. Your habits during the day or before bed can affect how well you sleep. This can include:

  • food and drink choices
  • schedule
  • evening routine

Let’s take a closer look at 8 sleep hygiene tips for better sleep.

1.Keep a consistent sleep schedule

Try to go to sleep and wake up at about the same time every day, even on weekends. This reinforces your body’s sleep cycle (your internal clock). It can make it easier for you to fall asleep and wake up every day around the same time. A regular schedule may also help reduce daytime sleepiness. Pick a bedtime that lets you get 7– 8 hours of sleep each night.

2. Turn off electronic devices before you go to sleep

Your phone emits blue light. It can reduce melatonin in your body. It’s like how sunlight can wake you up. Melatonin is a chemical that controls your sleep cycle. When your levels dip, it can be hard to fall asleep. Blue light devices can also keep your brain alert, making it harder to fall asleep. Keeping your phone by your bed can disrupt your sleep, even if you don’t notice. Message notifications, buzzing, and light can suddenly pop on in the night, these interrupt your sleep.

3. Exercise regularly

Just 30 minutes of aerobics per day can improve your sleep and health. Exercising outside might increase the benefits more. Natural light helps regulate your sleep hygiene. If you can’t get outside, don’t worry. Regular indoor exercise can also help you sleep better. But avoid exercising within an hour or two of your bedtime. This can raise your energy and body temperature. That may make it harder to fall asleep. If you want to do some type of activity later in the day, you can try doing stretches or yoga.

4. Limit your caffeine intake

The effects of caffeine can last for long hours. This means that your afternoon cup of coffee may keep you awake and alert a lot longer than you’d like. It’s best to limit caffeine to the morning. But, remember, everyone has a different caffeine tolerance. Some people may be able to stretch their consumption to mid-afternoon, while others might need to cut themselves off much earlier to fall asleep easily.

5. Go to bed only when you’re tired

If you’re not tired, avoid lying in bed while you toss & turn Instead, do a relaxing activity until you start to feel tired. Then, go to bed. If you don’t fall asleep within 20 minutes, get up. Not being able to fall asleep may cause you to become frustrated or stressed, which can keep you awake even longer. Once you get out of bed, do something to help you unwind. You could read on the couch or stretch until you’re tired enough to go back to bed.

6. Manage stress before going to bed

Thinking about things you’re worried about can keep you awake at night. To help prevent your worries from keeping you awake:

  • Write down your worries before going to bed to help get them out of your head.
  • If your to-do list stresses you out, write that down as well. Prioritize what you must do tomorrow and the rest of the week, then try to relax.
  • Research suggests that a heavy blanket may help with anxiety and insomnia. It may provide benefits like deep pressure therapy.
  • Try meditation before bed to help calm your mind.

7. Eat Healthy

Eating a large meal before bed may negatively effect your sleep quality. It may also cause symptoms of acid reflux, which can keep you awake. Fatty and sugary foods lack the nutrients your body needs. They can’t give you energy. They make you feel sluggish. Eating spicy food too close to bedtime can upset your sleep. It can cause heartburn, which harms sleep. Research suggests that foods that help sleep are high in amino acids, proteins, antioxidants, and vitamins.

8. Manage your light exposure

Spending time in natural light can help manage your sleep hygiene. Experts recommend getting sunlight in the morning. They also suggest getting it throughout the day, if possible.

Limit light exposure after sunset. It may help your sleep and the production of sleep chemicals. You can do this by:

  • using warm-light spectrum light bulbs in the rooms you spend time in before bed
  • turning off extra lights in the hours before bed
  • dimming lights a few hours before bed, if possible
  • Set your devices to go into “night” mode after sunset. This reduces blue light exposure.

Frequently Asked Questions

Why is sleep hygiene important?

A: Good sleep hygiene is crucial for overall health and well-being. It helps regulate your body’s internal clock, improves mood, enhances cognitive function, and strengthens the immune system.

What are some basic sleep hygiene tips?

A: Some basic sleep hygiene tips include maintaining a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulants like caffeine close to bedtime, and establishing a relaxing bedtime routine.

How can one create a comfortable sleep environment?

A: To create a comfortable sleep environment, ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows, and consider using white noise machines or earplugs to block out disruptive sounds.

What are some common mistakes that can disrupt sleep?

A: Common mistakes that can disrupt sleep include using electronic devices before bed, consuming large meals or caffeine close to bedtime, and irregular sleep schedules.

How can one establish a relaxing bedtime routine?

A: To establish a relaxing bedtime routine, engage in calming activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation before bed.

Is exercise beneficial for sleep hygiene?

A: Yes, regular exercise can improve sleep quality and duration. However, it’s best to avoid vigorous exercise close to bedtime as it can be stimulating and interfere with sleep.


To conclude, sleep hygiene lead to heathy sleep habits. Your behaviors, both during the day and at bedtime, can affect your sleep. Sticking to a schedule helps. So does having a relaxing bedtime routine. Exercising often helps too. Also, keeping your bedroom dark and at a comfy temperature helps. And, watching what you eat and drink can also impact your sleep.

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