Sleep Hygiene Guide
Tips for Better Sleep Quality
Image: Creating the perfect sleep environment
What is Sleep Hygiene?
Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. It's about creating the perfect environment and routine for quality sleep.
Light and Circadian Rhythm
Morning bright light helps anchor your circadian rhythm, while dim evening lighting and reduced blue light exposure support melatonin release and earlier sleep onset.
Creating a Sleep-Friendly Environment
- Keep your bedroom cool, dark, and quiet
- Invest in a comfortable mattress and pillows
- Use blackout curtains or an eye mask
- Consider white noise machines or earplugs
Daily Habits for Better Sleep
Morning Routine
- Wake up at the same time every day
- Get exposure to natural light
- Exercise regularly
Evening Routine
- Limit screen time before bed
- Avoid caffeine and heavy meals
- Create a relaxing bedtime ritual
Smart Napping
Keep naps under 20 minutes for a power nap, or schedule ~90 minutes for a full sleep cycle to avoid waking from deep sleep with heavy sleep inertia.
Common Sleep Hygiene Mistakes
- Using electronic devices in bed
- Irregular sleep schedule
- Consuming stimulants late in the day
- Taking long naps during the day
Quick Tips
Remember that good sleep hygiene is a combination of consistent habits and a sleep-friendly environment. Start implementing these changes gradually and track your progress.
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