Sleep Hygiene: Better Nights Start with Simple Daily Habits

When we talk about sleep hygiene, the collection of daily habits and environmental factors that influence how well you sleep. It's not about sleeping pills or fancy gadgets—it's about the quiet, consistent choices you make every day that either help or hurt your rest. Think of it like brushing your teeth: you don't wait until your gums bleed to start. You do it daily because you know it prevents bigger problems later.

Good sleep hygiene, the collection of daily habits and environmental factors that influence how well you sleep means keeping a regular schedule—even on weekends. Your body thrives on predictability. If you go to bed at 1 a.m. on Friday and 8 a.m. on Saturday, your internal clock gets confused. That’s why circadian rhythm, your body’s natural 24-hour cycle that regulates sleep and wake times gets thrown off. And when it does, falling asleep or staying asleep becomes a struggle. You might think caffeine is the problem, but often it’s the phone in bed, the bright lights after sunset, or the late-night snack that’s really stealing your rest.

People with insomnia, difficulty falling or staying asleep despite having time and opportunity to sleep often fixate on the number of hours they’re not sleeping. But fixing sleep isn’t about forcing yourself to sleep—it’s about removing the barriers. That means no screens an hour before bed, keeping your room cool and dark, and avoiding heavy meals or alcohol close to bedtime. You don’t need to meditate for an hour or buy a $1,000 mattress. Small, repeatable actions matter more than big, one-time changes.

What you’ll find below are real, practical guides that cut through the noise. From how to build a bedtime routine that sticks, to what actually works for shift workers and new parents, to how light exposure in the morning resets your internal clock—these aren’t theories. They’re tested approaches from people who’ve been there. You won’t find fluff here. Just clear, no-nonsense advice that helps you wake up feeling like you actually rested.