If you’re struggling with sleep, one of the first and most effective strategies you can adopt is learning how to practice good sleep hygiene. Sleep hygiene refers to a series of healthy habits and routines that promote quality rest. While not an overnight cure, these practices are essential for treating almost any type of insomnia because they help regulate your body’s internal clock and create an environment that is conducive to better rest.
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⏰ The Power of a Regular Sleep-Wake Schedule
The foundation of good sleep hygiene is consistency. You should aim to maintain regular bedtime and wake-up times, even on the weekends, with a maximum variation of about one hour. This helps to stabilize your body’s circadian rhythm, making it easier to fall asleep at night and wake up in the morning. It’s also crucial to avoid long naps during the day. If you absolutely need to nap, make sure it’s short—no more than 20 minutes—to avoid falling into a deep sleep that could interfere with your nighttime rest.
🧘♀️ How to Create a Relaxing Pre-Bedtime Routine
Your body needs time to wind down and prepare for sleep. Establishing a relaxing bedtime routine is a great way to signal to your brain that it’s time to get ready for rest. This could include activities like taking a 15-minute hot bath, reading a book (not on a screen), listening to soft music, or practicing gentle yoga. It’s also important to put your problems aside before getting into bed. The bed is for sleeping, not for worrying about your day. If you find your mind is racing, try a simple breathing or meditation exercise to help clear your thoughts.
💡 How to Control Light, Noise, and Temperature in Your Bedroom
Your bedroom environment plays a critical role in your ability to sleep. To sleep well, you need to be in complete darkness, as this helps your body release the sleep hormone melatonin. Use an eye mask or blackout curtains if necessary. The room should also be quiet, so consider earplugs if you live on a noisy street. Finally, keep the room temperature cool, ideally between 18 and 27 degrees Celsius. A room that is too hot or too cold can easily cause you to wake up during the night.
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Rivero, Isabel M. Insomnia: Foods, Supplements & Herbs. Translated by Sara I. Afonso & Laura Mendoza, 2025.
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- How to Use Nutritional Therapy to Combat Insomnia
- Which Foods and Beverages Should You Avoid for Better Sleep?
- What Are the Best Healing Foods for Insomnia?
- Answering Your Top Questions About Insomnia
- What is Acute Insomnia and How Can You Solve It?
