Good sleep is essential for both physical and mental well-being. It helps regulate mood, improve concentration, strengthen memory, and support emotional health. However, busy schedules, daily stress, excessive screen time, and unhealthy routines can interfere with our ability to get restful sleep.
Sleep hygiene refers to the habits and environmental conditions that promote healthy, consistent, and restorative sleep.
Developing a few simple habits can make a meaningful difference in the quality of your sleep. Here are 10 principles to help you build a healthier sleep routine.
1. Get the Right Amount of Sleep
Most adults need approximately 7–9 hours of sleep each night. Try to maintain a relatively continuous period of sleep rather than relying on frequent naps. If you nap, keep it short and avoid sleeping late in the afternoon, as this may interfere with nighttime sleep.
2. Maintain a Regular Sleep Schedule
Try to go to bed and wake up at approximately the same time every day, including weekends. A consistent sleep schedule helps regulate your body's internal clock and makes it easier to fall asleep and wake up naturally. Even after a poor night's sleep, try to wake up at your usual time rather than sleeping in for several extra hours.
3. Establish a Consistent Bedtime
Work backwards from the time you need to wake up to determine your bedtime. For example, if you need to wake up at 6:30 a.m. and aim for eight hours of sleep, try to be asleep by 10:30 p.m. Allow yourself some additional time to unwind and fall asleep.
4. Limit Caffeine, Especially in the Afternoon and Evening
Caffeine is a stimulant that can interfere with your ability to fall asleep and affect sleep quality, even when consumed several hours before bedtime. Try to avoid coffee, tea, energy drinks, and other caffeinated beverages in the afternoon and evening. Remember that chocolate and some soft drinks also contain caffeine.
5. Avoid Nicotine Before Bedtime
Nicotine is a stimulant that can increase alertness, make it harder to fall asleep, and disrupt sleep throughout the night. Although smoking may feel relaxing, its stimulating effects can interfere with restorative sleep.
6. Incorporate Regular Physical Activity
Regular physical activity can improve sleep quality, reduce stress, and promote deeper sleep. Try to exercise during the day or earlier in the evening. If vigorous exercise close to bedtime makes you feel more alert, finish your workout at least three hours before going to bed.
7. Create a Comfortable Sleep Environment
Your bedroom should be a comfortable and calming space that encourages sleep.
Consider the following:
Keep your bedroom cool, quiet, and dark.
Use comfortable pillows and a supportive mattress.
Reduce unnecessary light, particularly from electronic devices.
Use earplugs or white noise if environmental sounds disturb your sleep.
Keep your bedroom tidy and associated with rest.
8. Develop a Relaxing Bedtime Ritual
Give yourself time to unwind before going to bed. Avoid engaging in stressful activities, checking work emails, paying bills, or discussing difficult matters immediately before bedtime.
You might try:
Reading a relaxing book.
Taking a warm shower.
Practising deep breathing or mindfulness.
Listening to calming music.
Writing down worries or tasks for the following day.
9. Reserve Your Bed for Sleep
Try to avoid working, eating, watching television, or spending excessive time scrolling through your phone while in bed. The aim is to strengthen the association between your bed and sleep. This can help your brain recognise the bed as a place for rest rather than a space for everyday activities.
10. Go to Bed When You Feel Sleepy
Avoid forcing yourself to sleep when you are not feeling tired. If you have been lying awake for approximately 15–20 minutes and feel increasingly frustrated, get out of bed. Move to another comfortable space and engage in a quiet, relaxing activity. Return to bed when you begin to feel sleepy. This approach helps prevent your bed from becoming associated with frustration, worry, or prolonged wakefulness.
If sleep difficulties persist or begin to affect your daily functioning, consider seeking professional support. Persistent insomnia may benefit from evidence-based treatment, such as Cognitive Behavioural Therapy for Insomnia (CBT-I).
Dr Amna Butt, Consultant Clinical Psychologist