Sleep Hygiene: Rest Better, Function Better
We have all experienced the consequences of a poor night’s sleep. While an occasional night of tossing and turning can be normal, persistently poor-quality sleep can affect your health, mood, and everyday functioning.
A few intentional changes to your evening routine can help create the conditions your body and mind need for more restorative rest.
“Simple habits to support better sleep, improve daily functioning, and create a more restorative nighttime routine.Simple habits to support better sleep, improve daily functioning, and create a more restorative nighttime routine.”
Your body operates on an internal clock known as the circadian rhythm, which helps regulate sleep, wakefulness, melatonin production, and alertness. Supporting this natural rhythm can make it easier to fall asleep and wake feeling refreshed.
Keep a Consistent Sleep Schedule
Aim for 7–9 hours of sleep each night and try to maintain a consistent bedtime and wake-up time, even on weekends.
Prioritize Morning Sunlight
Getting natural light in the morning can help reinforce your body's internal clock and support a healthier sleep-wake cycle.
Create a Sleep-Friendly Environment
Your bedroom should function as a space dedicated to rest and recovery. Small changes to your environment can make it easier for your body to recognize that it is time to wind down.
Keep Your Bedroom Cool
A cooler bedroom may promote more comfortable sleep. Aim for approximately 60–67°F and adjust the temperature according to your personal comfort.
Reduce Light and Noise
Limit distractions that can interfere with sleep. Consider blackout curtains, an eye mask, earplugs, or a sound machine if needed.
Reserve Your Bed for Sleep
Whenever possible, avoid using your bed for activities such as watching television, eating, or working. This can help strengthen the association between your bed and sleep.
Create a Relaxing Bedtime Routine
Transitioning from the demands of the day into restful sleep often requires an intentional wind-down period. Give yourself time to slow down before getting into bed.
Power Down Electronics
Try stepping away from phones, tablets, computers, and television before bed. Using a traditional alarm clock can also help keep your phone out of reach during the night.
Replace Screens With Calming Activities
Consider replacing screen time with relaxing activities such as reading, journaling, gentle stretching, or listening to calming music.
Take a Warm Bath or Shower
A warm bath or shower can become a relaxing part of your nighttime routine and signal that it is time to begin winding down.
Better Sleep Starts With Small Changes
Improving your sleep does not have to happen all at once. Start with one or two changes that feel realistic and build from there. Consistency is often more helpful than perfection.
If sleep problems persist or begin interfering with your daily life, consider talking with a mental health professional or healthcare provider. Support is available, and you do not have to navigate ongoing sleep difficulties alone.
