Sleep Hygiene: Routines, Light and Bedroom

What sleep hygiene means

Sleep hygiene is the name for small changes to habits and routines that help you sleep. [1] Health agencies recommend these steps as a first move for sleep trouble. [2][3] Be aware that advice rests mainly on expert guidance and general evidence rather than on trials of each tip; one randomized home study noted that few systematic studies have tested the empirical bases of sleep hygiene in the home. [4] Treat the list as a menu to try, not a rulebook. If hygiene alone is not enough, see Insomnia and CBT-I.

Routines and a consistent schedule

• Go to bed and get up at similar times each day, including days off. [1]
• Limit the weeknight versus weekend difference to about an hour; staying up late and sleeping in on weekends can disrupt the body clock. [5]
• Use the last hour before bed for quiet time, such as a hot bath or relaxation techniques. [5]
• If you wake and cannot sleep after about 20 minutes, get up and do something quiet, then return when sleepy. [1]

For a morning routine, spending time outside every day when possible and being physically active are both advised. [5]

Light and screens

• The brain's master clock controls melatonin based on the light your eyes receive. [6]
• The NHS advises avoiding phones, tablets and computers for an hour before bed because blue light from screens can make it harder to fall asleep. [1]
• The NHLBI advises avoiding bright artificial light, such as from a TV or computer screen, in the hour before bed because it may signal the brain to stay awake. [5]
• Try to keep clocks out of view and phones face down or on silent to limit light and interruptions. [1]

Proper evidence not found in the sources read for this page on whether blue-light glasses or screen filters improve sleep. This page does not recommend products.

Naps

Napping may boost alertness. If you have trouble falling asleep at night, limit naps or take them earlier in the afternoon, and keep them to no more than 20 minutes. [5] The NHS advice for insomnia is stricter and says not to nap during the day. [2] Narcolepsy is a different situation, where planned naps are part of care; see Narcolepsy and hypersomnia. [7]

Exercise and sleep

Regular activity can help sleep, but timing advice varies by source and person.

Eating and drinking before bed

Avoid heavy or large meals within a few hours of bedtime; a light snack is okay. [5] Limiting how much you drink close to bedtime may help you sleep longer without bathroom trips. [3] For caffeine, alcohol and nicotine, see Caffeine, alcohol, nicotine and sleep.

The bedroom: light, noise, temperature, comfort

• Keep the room quiet, cool and dark; a dim night light is fine if needed. [5]
• Try curtains, an eye mask or earplugs if needed. [2]
• Background sounds such as rainfall, gentle music or white noise are options if noise is a problem. [1]
• Make sure the mattress, pillows and covers are comfortable. [2]
• A cooler room may be easier to sleep in; the NHS suggests adjusting the temperature or opening a window if it is safe. [1] Proper evidence not found in the sources read for a specific best bedroom temperature, so no number is given.

Worry and stress

Writing down worries or a next-day to-do list can help. [1] For more on calming techniques see Relaxation, breathing and mindfulness for sleep.

When to get help

See a GP or doctor if habits do not help, problems last for months, or daily life is affected. [2] If you also snore loudly or gasp, see Sleep apnea.