12 Healthy Sleep Hygiene Tips for Better Sleep (Tonight and Long-Term)

12 Sleep Hygiene Tips You Can Start Using Today

1) Keep a Consistent Sleep Schedule

Your body loves rhythm. Go to bed and wake up at about the same time every day—even weekends.

Try this:

• Pick a wake-up time you can stick to

• Aim for 7–9 hours of sleep

• Keep weekend “sleep-ins” to under an hour when possible

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2) Build a Wind-Down Routine (and Keep It Simple)

Think of bedtime like landing a plane—you need a smooth descent, not a sudden stop.

Ideas for a relaxing 30–60 minute routine:

• Warm shower or bath

• Gentle stretching or easy yoga

• Meditation or breathwork

• Reading a paper book

• Quiet music or calming sounds

Avoid: work, heated conversations, or stressful news scrolling.

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3) Power Down Screens Before Bed

Phones, tablets, and TVs emit blue light, which can reduce melatonin (your sleep hormone) and keep your brain “on.”

Make it easier:

• Put devices on Do Not Disturb

• Turn on Night Mode after sunset

• Charge your phone outside the bedroom

• Replace scrolling with a calming routine

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4) Move Your Body Daily (Just Not Too Late)

Even 10 minutes of walking can improve sleep quality.

Best practices:

• Aim for daytime movement, ideally outdoors

• Avoid intense workouts within 3 hours of bedtime

• If you exercise at night, choose stretching or yoga

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5) Watch Your Caffeine Cut-Off Time

Caffeine can linger for up to 8 hours, meaning that afternoon coffee may still be “working” at bedtime.

Try this:

• Cut off caffeine by early afternoon

• If you’re sensitive, cut off earlier

• Swap to decaf or herbal tea later in the day

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6) Make Your Bedroom a Sleep-First Space

Your environment can either invite sleep or quietly fight it.

Set your room up for success:

• Keep it cool: many people sleep best around 65–68°F

• Use supportive pillows and a comfortable mattress

• Reduce noise (earplugs or white noise)

• Block light (blackout curtains or an eye mask)

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7) Use Your Bed Only for Sleep (and Intimacy)

If your bed becomes your office, TV room, or scroll zone, your brain stops associating it with sleep.

Try this: do reading, TV, and phone time elsewhere—then go to bed when it’s time to sleep.

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8) Don’t Go to Bed Unless You’re Sleepy

If you’re wide awake, lying in bed can lead to frustration and make it harder to fall asleep and stay asleep.

If you can’t fall asleep:

• Get up after ~20–30 minutes

• Do something calm (dim light, quiet activity)

• Return to bed when you feel drowsy

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9) Keep Naps Short (or Skip Them)

Naps can be helpful—but long or late naps can sabotage nighttime sleep.

If you nap:

• Keep it 20 minutes or less

• Avoid late afternoon naps

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10) Calm Your Mind Before Bed

Stress and racing thoughts are common sleep blockers.

Quick ways to reset:

• Write down tomorrow’s to-do list

• Try a 5-minute guided meditation

• Use a weighted blanket if it helps you relax

• Practice slow breathing (inhale 4, exhale 6)

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11) Avoid Heavy Meals Late at Night

Large meals before bed can disrupt sleep and contribute to acid reflux.

Better options:

• Eat dinner earlier when possible

• Keep late-night snacks light

• Limit alcohol and nicotine—both can reduce sleep quality

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12) Manage Light Exposure During the Day and Night

Light tells your brain when to be awake and when to sleep.

Helpful habits:

• Get natural light in the morning (even 10–30 minutes helps)

• Dim lights after sunset

• Use warm lamps instead of bright overhead lighting

• Set devices to automatically shift to night settings

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Quick Checklist: Your Sleep Hygiene Reset

If you want the highest-impact changes, start here:

• Same wake-up time daily

•  Screens off 30–60 minutes before bed

• Cool, dark, quiet bedroom

• Caffeine cut-off by early afternoon

• Simple wind-down routine

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When to Talk to a Doctor

If you’ve tried improving your sleep habits and still struggle with insomnia, frequent waking, or daytime exhaustion, it’s worth speaking with your healthcare provider to rule out underlying issues and explore solutions.

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Closing Thought

Better sleep isn’t about perfection—it’s about consistency. Choose one or two tips to start this week, build momentum, and let your routine do the heavy lifting.