Best Time For Bed
Sleep Hygiene
Sleep hygiene is the collection of habits and environmental choices that support healthy sleep. It is most effective when several small habits are combined consistently.
Read the 20-habit checklistSleep hygiene checklist
- Keep a consistent wake time.
- Allow enough time for sleep.
- Get natural light during the day.
- Exercise regularly, while avoiding intense exercise immediately before bed if it disrupts sleep.
- Limit caffeine later in the day if you are sensitive.
- Make the bedroom dark, quiet, and comfortable.
- Use a calm wind-down routine.
- Avoid treating your bed as a place for prolonged wakefulness and stress.
The bedroom matters, but routines matter too
A cooler, darker and quieter bedroom can make sleep easier, but environment alone cannot fix an irregular schedule or insufficient sleep opportunity. Think of sleep hygiene as a system rather than a single product.
Do sleep hygiene tips replace treatment?
No. Sleep hygiene can support healthy habits, but chronic insomnia may require targeted treatment such as cognitive behavioral therapy for insomnia (CBT-I). Suspected sleep disorders should be evaluated by a qualified clinician.