Last updated: October 2026
Sleep hygiene means the daily habits and bedroom set-up that help you sleep well. The most important are a fixed wake time, daylight in the morning, less caffeine and alcohol, a wind-down hour without screens, and a cool, dark, quiet bedroom. Good sleep hygiene helps most people, but if you’ve had insomnia for months, CBT for insomnia works better.
Below: 12 sleep hygiene habits ranked by importance, a bedroom checklist, a sample daily routine, and when sleep hygiene isn’t enough.
What is sleep hygiene?
“Sleep hygiene” is the name sleep experts give to the everyday behaviours and environment that support good sleep. A 2015 review of the evidence found that each of the main habits, including exercise, managing stress, reducing noise, regular sleep timing and avoiding caffeine, nicotine and alcohol close to bed, is linked to better sleep. On its own, sleep hygiene education isn’t an effective treatment for chronic insomnia, but it’s the right foundation for everyone.
12 sleep hygiene habits
| Habit | Why it helps |
|---|---|
| 1. Same wake time every day | The single most powerful habit: it anchors your body clock |
| 2. Morning daylight | Sets your body clock so you feel sleepy at the right time |
| 3. Caffeine before midday | Caffeine stays in your system for hours. See caffeine and anxiety |
| 4. Go easy on alcohol | It breaks up sleep in the second half of the night. See hangxiety |
| 5. Move every day | Regular exercise improves sleep; finish hard workouts 2 to 3 hours before bed |
| 6. Finish eating 2 to 3 hours before bed | A heavy late meal can keep you awake |
| 7. Wind down for an hour | Dim lights, a warm shower, reading or music |
| 8. Screens off in the last hour | Keeps your mind from being stirred up. See revenge bedtime procrastination |
| 9. Cool, dark, quiet bedroom | Blackout blinds, earplugs or a fan |
| 10. Use your bed for sleep | Not for work or scrolling, so your brain links bed with sleep |
| 11. Get up if you can’t sleep | After about 20 minutes, do something calm in dim light |
| 12. Keep naps short and early | 10 to 20 minutes before 3pm. See power nap |
Your bedroom checklist
- Dark: blackout blinds or an eye mask; cover standby lights.
- Cool: slightly cooler than the rest of the house, with layers you can adjust.
- Quiet: earplugs, or a fan for steady background noise.
- Comfortable: a supportive mattress and pillows; replace them when they sag.
- Tidy and calm: no work piles or laundry in view.
- Phone out: charge it in another room and use a basic alarm clock.
Sharing a bed with a snorer or a night owl? See sleep divorce.
A sample sleep-friendly day
| Time | What to do |
|---|---|
| 7am | Get up at the same time; open the curtains or get outside |
| Before noon | Last coffee or tea with caffeine |
| Lunchtime | A walk outside; a 10 to 20 minute nap if needed |
| 6 to 7pm | Exercise done; evening meal |
| 9.30pm | Screens off, lights dimmed, a warm drink, write tomorrow’s to-do list |
| 10.30pm | Bed when sleepy; a relaxation technique if your mind is busy |
Many people make a warm drink part of their wind-down. Magnesium contributes to the reduction of tiredness and fatigue and to normal psychological function. See magnesium for sleep and how to fall asleep fast.
When sleep hygiene isn’t enough
If you’ve had trouble sleeping at least 3 nights a week for 3 months or more, despite good habits, that’s chronic insomnia. The NHS recommends CBT for insomnia as the first treatment; ask your GP. Also see your GP if you snore loudly and stop breathing at night, have restless legs, or feel tired all the time despite enough sleep. See why am I always tired? and anxiety at night.
FAQs
What is sleep hygiene?
The daily habits and bedroom environment that help you sleep well, such as a fixed wake time, less caffeine and a dark, quiet bedroom.
What is the most important sleep hygiene rule?
Getting up at the same time every day, even after a bad night. It anchors your body clock and builds sleepiness for the next night.
Does sleep hygiene work for insomnia?
It’s a good foundation, but on its own it isn’t an effective treatment for chronic insomnia. CBT for insomnia works better.
How long before bed should I stop using screens?
About an hour. Use the time to wind down with dim lights, reading or music.
What temperature should my bedroom be?
Slightly cool. Use layers of bedding you can adjust rather than turning the heating up.
Sources
- Irish LA et al (2015). The role of sleep hygiene in promoting public health: a review of empirical evidence. Sleep Medicine Reviews.
- NHS. Insomnia.
- NHS Every Mind Matters. How to fall asleep faster and sleep better.
- Brooks A, Lack L (2006). A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Sleep CBD Oil.
