Sleep Hygiene: The Science of Getting Better Sleep

Adults need 7–9 hours of sleep per night, yet the CDC reports that 1 in 3 American adults don't get enough. Chronic sleep deprivation is linked to obesity, heart disease, diabetes, depression, and impaired immune function.

What Is Sleep Hygiene?

Sleep hygiene refers to a set of practices and habits that promote consistent, high-quality sleep. Unlike sleeping pills, good sleep hygiene addresses the root causes of poor sleep.

Evidence-Based Sleep Hygiene Practices

Maintain a Consistent Schedule

Go to bed and wake up at the same time every day — including weekends. This regulates your circadian rhythm (internal body clock).

Create a Sleep-Conducive Environment

• Cool: 65–68°F (18–20°C) is optimal for most people
• Dark: Use blackout curtains or a sleep mask
• Quiet: Use earplugs or white noise if needed
• Reserve the bed for sleep and sex only — not work or screens

Limit Screen Time Before Bed

Blue light from phones, tablets, and computers suppresses melatonin production. Avoid screens for at least 1 hour before bed, or use blue-light-blocking glasses.

Watch What You Eat and Drink

• Avoid caffeine after 2pm (it has a 5–6 hour half-life)
• Avoid large meals within 3 hours of bedtime
• Limit alcohol — it disrupts REM sleep even if it helps you fall asleep initially

Wind-Down Routine

Spend 30–60 minutes before bed doing calming activities: reading, gentle stretching, meditation, or a warm bath (the drop in body temperature afterward promotes sleepiness).

Exercise — But Not Too Late

Regular exercise improves sleep quality, but vigorous exercise within 2–3 hours of bedtime can be stimulating for some people.

When to See a Doctor

If you consistently have trouble falling or staying asleep despite good sleep hygiene, you may have insomnia, sleep apnea, or another sleep disorder. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment for chronic insomnia.