Effective Sleep Hygiene: 10 Science-Backed Tips for Better Sleep

Introduction

Good sleep isn’t just about clocking enough hours – it’s about quality and consistency. Unfortunately, more than a third of adults don’t get the recommended 7+ hours of sleep per night. The good news is that simple habit changes can make a big difference.

“Lifestyle changes such as going to bed at the same time each night…and turning off or removing televisions, computers, and mobile devices from the bedroom, can help people get the healthy sleep they need,” notes the CDC.

These changes, known as sleep hygiene practices, set you up for better sleep by aligning with your body’s natural rhythms and minimizing disruptions. Ready to wake up refreshed? Here are 10 science-backed tips for better sleep hygiene, plus how to take action if you’re still struggling.

1. Stick to a Consistent Sleep Schedule

Our bodies thrive on routine. Going to bed and waking up at the same times every day (yes, even on weekends) helps regulate your internal clock for sound sleep. An irregular schedule – sleeping in late or staying up way past your usual bedtime – can throw off your circadian rhythm and make quality sleep harder to come by.

Pick a wake-up time you can maintain daily and plan your bedtime around it to ensure you get ~7-8 hours of rest. Treat sleep as a non-negotiable priority, just like work or exercise. If you need to adjust your schedule, do it gradually (shift by 15-30 minutes per day) to avoid jarring your system.

✅ Do:

• Go to bed and wake up at the same time daily
• Gradually shift sleep times if adjusting schedule
• Prioritize sleep like you do exercise or work

❌ Don't:

• Sleep in excessively on weekends
• Drastically change bedtime from day to day
• Treat sleep as an afterthought

2. Establish a Relaxing Bedtime Routine

What you do in the hour before bed sets the stage for how easily you’ll drift off. Creating a calming bedtime routine trains your brain to recognize that it’s almost time for sleep.

Try to follow the same steps each night – for example: take a warm shower, put on comfy pajamas, brush your teeth, and then read or listen to quiet music. Dimming the lights about 30 minutes before bed can cue your body to start producing melatonin (the sleep hormone).

✅ Do:

• Follow a predictable wind-down routine
• Dim the lights before bed to promote melatonin production
• Engage in relaxing activities like light stretching, gentle yoga, writing in a journal, reading or listening to music

❌ Don't:

• Engage in stressful tasks or conversations before bed
• Use bright artificial light right before sleep
• Skip wind-down routines

3. Limit Screen Time Before Bed

Scrolling through TikTok or checking email in bed might seem relaxing, but it can seriously mess with your sleep. Electronic screens emit blue light, which suppresses melatonin production and keeps your brain alert when it should be winding down. In fact, blue light at night can suppress melatonin for about twice as long as other kinds of light, delaying your body’s internal clock.

Beyond the light itself, the content on screens (social media, news, work emails) can cause mental stimulation and stress, making it harder to switch into “sleep mode.”

✅ Do:

• Keep screens out of the bedroom
• Set a tech-free wind-down period at least 60 minutes before bed
• Use blue-light blocking glasses if screen use is unavoidable

❌ Don't:

• Scroll through social media or watch TV in bed
• Use phones or tablets close to bedtime without night mode
• Let screen distractions interfere with your sleep

4. Watch Your Diet (Caffeine, Alcohol & Meals)

What and when you eat and drink can dramatically affect your sleep. Two big culprits of poor sleep are caffeine and alcohol.

Caffeine is a stimulant that can keep you wired even hours after consumption, while alcohol disrupts deep sleep cycles. Eating large meals close to bedtime can also cause discomfort and affect digestion. Eating a heavy or spicy dinner late at night means your body is still busy digesting when you lie down, which can cause discomfort or heartburn that disrupts sleep.

✅ Do:

• Avoid caffeine after mid-afternoon
• Limit alcohol intake in the evening
• Eat dinner at least 2-3 hours before bed

❌ Don't:

• Drink coffee, soda, or energy drinks late in the day
• Consume large or spicy meals late at night
• Use alcohol as a sleep aid

5. Optimize Your Bedroom Environment

Your sleep environment plays a huge role in how well you snooze. Think of your bedroom as a sleep sanctuary – it should be comfortable and free of distractions. You want to create a physical space that tells your body “it’s time to sleep.”

A cool, dark, and quiet room promotes deeper sleep. A cooler room mimics the natural drop in body temperature that happens when you fall asleep. Investing in a quality mattress, blackout curtains, and white noise machines can make a significant difference.

✅ Do:

• Keep bedroom temperature around 65°F (18°C)
• Use blackout curtains or eye masks
• Consider white noise machines for a quieter environment

❌ Don't:

• Sleep in a room that’s too hot or bright
• Use a TV or bright electronics in the bedroom
• Allow noise disruptions to go unchecked

6. Practice Relaxation Techniques

Stress and a racing mind are the enemies of sleep. How many times have you lain in bed, mind churning over tomorrow’s to-do list or replaying the day’s events? To combat this, make a conscious effort to relax both your body and mind before bed. Instead of trying to force yourself to sleep (which never works and only causes anxiety), shift your goal to simply relaxing.

Practices like deep breathing, progressive muscle relaxation, or mindfulness meditation can help activate your body’s calming response and make it easier to fall asleep. Research shows that stress and pre-sleep anxiety can significantly impair sleep, while stress management techniques can reduce arousal and improve sleep quality. Find what relaxation method works best for you and incorporate it into your nightly routine (remember Tip #2!).

Some examples for you to try:

• Take slow deep breaths, inhaling for a count of 4 and exhaling for 4, to activate your body’s calming response.
• Or systematically tense and then release each muscle group from your toes to your head – this can relieve physical tension you didn’t realize you were holding.
• Guided meditation apps or soothing bedtime stories can also help quiet the mental chatter.

✅ Do:

• Try guided meditation or deep breathing exercises
• Journal before bed to clear mental clutter
• Use aromatherapy (lavender can promote relaxation)

❌ Don't:

• Stress about not falling asleep
• Engage in stimulating mental activities before bed
• Let anxious thoughts spiral uncontrollably

7. Exercise Regularly (But Not Late at Night)

Regular exercise helps synchronize your circadian rhythm, relieves stress, and improves sleep quality. However, timing matters – intense workouts too close to bedtime can keep you awake.

Aerobic exercises like brisk walking, jogging, cycling, or swimming are great, but even light exercise or daily activities (like taking the stairs, doing housework, or yoga) can help. Aim for at least 20-30 minutes of exercise on most days.

✅ Do:

• Engage in regular exercise, preferably earlier in the day
• Try low-intensity activities like yoga or stretching in the evening
• Listen to your body’s response to evening workouts

❌ Don't:

• Do intense workouts right before bedtime
• Avoid exercise altogether due to sleep concerns
• Ignore how your body reacts to different workout times

8. Nap Smart (Limit Daytime Naps)

Who doesn’t love a good nap? A short afternoon nap can be a lifesaver to boost energy and alertness.Short naps can be refreshing, but long or late naps can disrupt nighttime sleep. Keep naps brief (20-30 minutes) and schedule them earlier in the day.

Most research suggests modest, early naps don’t have a huge impact on nighttime sleep for the average person, but if you have insomnia or trouble sleeping, you may want to skip naps entirely to build up more sleep pressure for the night.

✅ Do:

• Nap for no more than 30 minutes
• Nap earlier in the afternoon if needed

❌ Don't:

• Take long naps close to bedtime
• Use naps as a substitute for proper nighttime sleep

9. Use the Bed Only for Sleep (and Sex)

Your bed should be a place of rest - a dedicated sleep space, not a second office or entertainment center. If you routinely watch TV, do work, play video games, or scroll social media while in bed, your brain starts to associate the bed with wakeful activities.

One cornerstone of good sleep hygiene is stimulus control, meaning you want to strengthen the mental link between your bed and sleep. By doing this, when you lie down, it’s a clear signal to your mind and body that it’s time to sleep.

✅ Do:

• Use the bed only for sleep and intimacy
• Create a separate space for work or entertainment

❌ Don't:

• Work, eat, or watch TV in bed
• Associate your bed with stress or mental stimulation

10. Don’t Toss and Turn – Get Up If You Can’t Sleep

We’ve all been there: staring at the ceiling, frustrated that we’re still awake. Ironically, the more you stress about not sleeping, the harder it becomes to fall asleep. Here’s an expert tip: if you can’t fall asleep after ~20 minutes, get out of bed and do something calming until you feel sleepy again. Avoid staring at the clock, which can increase anxiety.

It may sound counterintuitive, but lying in bed tossing and turning often just builds anxiety (“Why can’t I sleep? I’m going to be so tired!”) and creates a negative association with your bed. Instead, go to another dimly lit room or a cozy spot and do something calming – like reading a few pages of a (not too exciting) book, listening to soft music, or practicing a relaxation exercise.

✅ Do:

• Get out of bed and engage in a relaxing activity
• Keep the lights dim and avoid screens

❌ Don't:

• Stay in bed tossing and turning
• Check the time repeatedly

Next Steps: Quizzes, Help, and Further Reading

Improving sleep hygiene can significantly boost your sleep quality. However, if you’ve diligently tried these tips and still find yourself struggling with chronic insomnia or daytime fatigue, it might be time for additional steps. Here are a few actions to consider:

• Take a Sleep Hygiene Quiz: Not sure how your current habits stack up? Consider taking a Sleep Hygiene Quiz to evaluate your routines. This can highlight specific areas to improve and make the abstract concept of “better sleep habits” more concrete and personalized. It’s a fun way to identify what you’re already doing well and what you might change.

• Screen for Sleep Disorders: If poor sleep is a persistent issue, try an Insomnia Screening Quiz. While a quiz isn’t a diagnosis, it can suggest whether it’s time to seek professional evaluation.

• Consult a Healthcare Professional: Don’t hesitate to book an appointment with a healthcare provider if your sleep problems continue despite good sleep hygiene. Remember, consistent poor sleep can impact your mood, health, and performance, so it’s absolutely worth getting help.

• Explore Related Articles & Resources: Keep learning about sleep! Check out related articles in the side panel.

Finally, be patient and persistent. Changing sleep habits can take time, and not every tip will work equally well for everyone. Try these strategies, keep what works for you, and don’t be afraid to seek support if you need it. With a bit of effort, you’ll be well on your way to enjoying deeper, more restorative sleep – and brighter days ahead. Sweet dreams!