Evidence-Based Sleep Hygiene Practices
| Practice | Why It Helps |
|---|---|
| Consistent sleep/wake times | Reinforces circadian rhythm, even on weekends |
| Cool, dark, quiet bedroom | Optimal conditions for sleep onset and maintenance |
| Avoid screens 1 hour before bed | Blue light suppresses melatonin production |
| Limit caffeine after early afternoon | Caffeine's effects can last 6+ hours |
| Regular exercise (not right before bed) | Improves sleep quality, but timing matters |
| Reserve bed for sleep (not work/scrolling) | Strengthens the bed-sleep association |
| Wind-down routine | Signals to the body that sleep is approaching |
Common Sleep Hygiene Mistakes
- Using screens in bed, even 'just checking' notifications
- Napping for long periods or late in the day
- Drinking alcohol to help fall asleep (disrupts sleep quality later in the night)
- Lying in bed awake for long periods worrying about not sleeping — get up and do something calm instead
- Inconsistent bedtimes between weekdays and weekends
The 20-Minute RuleIf you can't fall asleep within about 20 minutes, get up and do something calm and non-stimulating in dim light until you feel sleepy, then return to bed — this prevents the bed from becoming associated with frustration and wakefulness.
Does alcohol help me sleep?
Alcohol may help you fall asleep faster initially but significantly disrupts sleep quality later in the night, causing more awakenings and less restorative deep sleep — it's not a genuine sleep aid despite the initial sedative effect.
Is napping bad for sleep?
Short naps (20-30 minutes) earlier in the day are generally fine for most people, but long or late-afternoon naps can interfere with night-time sleep onset.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.