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Sleep Hygiene: Healthy Habits for Better Sleep
Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. Good sleep hygiene is a foundation of effective CBT-I treatment and can help improve sleep quality for almost everyone.
While sleep hygiene alone is often not enough to resolve chronic insomnia, these practices create the optimal conditions for good sleep and complement other treatment approaches. Below you'll find practical tips organized by category.
Daytime Habits
Get daily sunlight exposure
Spend at least 30 minutes outdoors in natural light each day, preferably in the morning. Sunlight helps regulate your circadian rhythm and increases production of serotonin.
Exercise regularly
Aim for at least 30 minutes of moderate exercise most days, but try to complete workouts at least 3-4 hours before bedtime.
Limit caffeine and nicotine
Avoid caffeine (coffee, tea, cola, chocolate) at least 6 hours before bedtime. Consider cutting off caffeine after noon if you're sensitive. Avoid nicotine entirely if possible.
Moderate alcohol consumption
While alcohol might help you fall asleep initially, it disrupts sleep quality and REM sleep. Avoid alcohol within 3 hours of bedtime.
Watch your napping habits
If you nap, keep it short (20-30 minutes) and before 3pm. Long or late-day naps can make it harder to fall asleep at night.
Evening Routine
Develop a relaxing bedtime routine
Establish a consistent 30-60 minute routine before bed that includes relaxing activities like reading, gentle stretching, or taking a warm bath.
Limit screen time
The blue light from screens can suppress melatonin production. Try to avoid phones, tablets, computers, and TV at least 1 hour before bed, or use blue light filters/glasses.
Have a light evening snack if hungry
Avoid going to bed hungry or overly full. If needed, choose a light, sleep-promoting snack like a small banana, a few nuts, or some yogurt.
Avoid heavy or spicy meals
Eat dinner at least 3 hours before bedtime. Heavy, rich, or spicy foods can cause indigestion and discomfort that interfere with sleep.
Manage fluid intake
Stay hydrated throughout the day, but reduce fluids 1-2 hours before bed to minimize nighttime bathroom trips.
Sleep Environment
Create a sleep sanctuary
Make your bedroom quiet, dark, and cool (around 65°F or 18°C). Use blackout curtains, eye masks, earplugs, white noise machines, or fans if needed.
Invest in a comfortable mattress and pillows
Your bed should be comfortable and supportive. Most mattresses need replacement every 7-10 years.
Reserve your bed for sleep and intimacy only
Don't use your bed for working, eating, watching TV, or scrolling on your phone. This helps your brain associate your bed with sleep.
Keep electronics out of the bedroom
Remove TVs, computers, and phones from your bedroom, or at least keep them out of reach from your bed.
Consider sleep-promoting scents
Lavender, chamomile, and other calming scents may help promote relaxation. Try a linen spray or essential oil diffuser (used safely).
Sleep Schedule
Maintain a consistent sleep schedule
Go to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock.
Follow the 15-minute rule
If you can't fall asleep after 15-20 minutes, get out of bed and do something relaxing in dim light until you feel sleepy.
Don't watch the clock
Turn your clock away from view. Watching the time can increase anxiety about not sleeping.
Get up at the same time regardless of sleep quality
Even if you slept poorly, maintain your regular wake time to help reinforce your body's sleep-wake cycle.
Expose yourself to morning light
Open curtains or go outside shortly after waking to signal to your body that it's time to be alert.
Special Considerations
Diet and Sleep
Some foods can promote sleep while others can disrupt it. Consider including these sleep-friendly foods in your diet:
- Foods containing tryptophan (milk, turkey, chicken, eggs)
- Complex carbohydrates (whole grains, oats)
- Magnesium-rich foods (leafy greens, nuts, seeds)
- Certain fruits (cherries, kiwi, bananas)
- Herbal teas (chamomile, valerian, passionflower)
Sleep and Technology
While technology can disrupt sleep, it can also be used intentionally to support good sleep habits:
- Use built-in night modes on devices that reduce blue light
- Try apps that guide meditation or relaxation exercises
- Consider smart home features that automatically dim lights at night
- Use sleep tracking to better understand your patterns (but don't become obsessed with the data)
- Set automatic Do Not Disturb modes during sleep hours
Start Small and Be Consistent
You don't need to implement all these tips at once. Choose 2-3 areas to focus on first, and gradually incorporate more as these become habits. Consistency is more important than perfection.
Track Your Progress with RealSleep
The RealSleep app can help you track how changes to your sleep hygiene affect your sleep quality. By logging your sleep and habits consistently, you'll discover which practices have the biggest impact on your individual sleep patterns.