Sleep Hygiene Essentials: Evidence-Based Habits for Better Sleep

The Science of Sleep Hygiene

Sleep hygiene refers to behaviors and environmental factors that can promote or interfere with sleep. While poor sleep hygiene alone rarely causes chronic insomnia, good hygiene creates the right conditions for your circadian rhythm and sleep drive to function properly.

Think of sleep hygiene as the soil quality for a garden. You can't grow plants in poor soil, but good soil alone doesn't guarantee growth—you still need the right seeds (CBT-I techniques) and care.

Environment Optimization

Temperature

Your core body temperature needs to drop for sleep initiation. The optimal bedroom temperature is 65-68°F (18-20°C). Many people keep bedrooms too warm, which prevents the natural temperature drop needed for sleep.

Light

Light is the most powerful regulator of your circadian rhythm. Exposure to bright light (especially blue wavelengths) in the evening delays melatonin production and shifts your internal clock later.

• Use blackout curtains or an eye mask
• Remove LED lights from devices (cover with tape if needed)
• Use dim, warm-colored lights in the evening
• Install f.lux or use Night Shift on devices if you must use screens

Noise

Sudden noises can fragment sleep even if you don't fully wake. Consider:

• Earplugs or noise-canceling earbuds
• White noise machine or fan
• Soundproofing measures for noisy environments

Daytime Behaviors

Exercise

Regular exercise improves sleep quality and reduces insomnia symptoms. However, intense exercise within 3 hours of bedtime can be stimulating. Morning or afternoon exercise is ideal for most people.

Light Exposure

Get bright light exposure (ideally sunlight) in the first hour after waking. This anchors your circadian rhythm and improves nighttime sleep. Aim for at least 30 minutes of outdoor time daily.

Caffeine & Alcohol

Caffeine has a half-life of 5-6 hours. Consuming it after 2 PM can interfere with sleep even if you don't feel wired. Alcohol may help you fall asleep initially but fragments sleep in the second half of the night and suppresses REM sleep.

Evening Routine

Create a consistent wind-down routine starting 1-2 hours before bed:

1. Dim the lights: Use only necessary lighting, keep it warm-toned
2. No screens: Power down phones, tablets, computers, TV
3. Relaxing activities: Reading, gentle stretching, meditation, bath
4. Light snack if needed: Small protein/carb combo (e.g., crackers with cheese)
5. Bathroom routine: Brush teeth, skincare, use bathroom
6. Prepare bedroom: Cool temperature, curtains closed, comfortable bedding