12 Sleep Hygiene Tips Backed by Science
Better sleep is not about sleeping pills. These 12 evidence-based habits improve sleep quality dramatically.
Sleep hygiene is the set of behaviors and environmental conditions that promote consistent, quality sleep. These are ranked by impact according to sleep research.
The Top 5 (Biggest Impact)
1. Consistent sleep and wake times — even on weekends. Your circadian rhythm needs consistency. 2. Cool bedroom temperature: 65-68 degrees F is optimal. Your body temperature must drop to initiate sleep. 3. Complete darkness: blackout curtains or a sleep mask. Even small amounts of light suppress melatonin production. 4. No caffeine after 2 PM. Caffeine half-life is 5-6 hours, meaning half is still in your system at bedtime. 5. No screens 60 minutes before bed. Blue light suppresses melatonin by up to 50%.
Additional Improvements
6. Regular exercise (but not within 3 hours of bedtime). 7. No alcohol within 3 hours of bed (disrupts REM sleep). 8. White noise or earplugs for noise control. 9. Reserve the bed for sleep only (no work, no scrolling). 10. Limit naps to 20 minutes before 3 PM. 11. Morning sunlight exposure within 30 minutes of waking. 12. Avoid large meals within 2 hours of bedtime.