7 Foundational Habits for Better Sleep Hygiene

Good sleep hygiene refers to the set of daily habits and environmental factors that directly impact the quality of your sleep. If you’ve taken the Pittsburgh Sleep Quality Index (PSQI) test and found your score is higher than you’d like, mastering these foundational habits is the most effective first step toward better rest.

Think of these habits not as strict rules, but as a supportive framework for your body’s natural sleep-wake cycle.

1. Stick to a Consistent Sleep Schedule

This is the cornerstone of good sleep hygiene. Your body’s internal clock (circadian rhythm) expects predictability.

• Action: Go to bed and wake up at the same time every single day, including weekends. This consistency reinforces your body’s sleep-wake cycle, making it easier to fall asleep at night and wake up feeling refreshed.

2. Create a Restful Sleep Environment

Your bedroom should be a sanctuary for sleep, not a multi-purpose entertainment room. Optimize it for rest.

• Temperature: Aim for a room temperature around 18-20°C (65-68°F). A cooler environment helps signal to your body that it’s time to sleep.
• Darkness: Eliminate as much light as possible. Use blackout curtains, turn off bright digital clocks, and consider an eye mask. Even small amounts of light can disrupt melatonin production.
• Quiet: Block out disruptive noises with earplugs or a white noise machine. Consider soundproofing if external noise is a major issue.
• Comfort: Ensure your mattress and pillows are comfortable and supportive. Replace them every 7-10 years.

3. Pay Attention to What You Eat and Drink

What you consume in the hours before bed can dramatically affect your sleep quality.

• Avoid Caffeine and Nicotine: These are stimulants that can take 8 hours or more to wear off, significantly disrupting your ability to fall and stay asleep.
• Avoid Alcohol Before Bed: While alcohol can make you feel drowsy initially, it disrupts sleep later in the night, suppressing restorative REM sleep and often causing awakenings.
• Don’t Go to Bed Hungry or Stuffed: A heavy meal can cause discomfort, while an empty stomach can be distracting. A light snack like a banana or a handful of almonds is a good option if needed.

4. Get Daily Sunlight Exposure

Natural light is a powerful regulator of your circadian rhythm.

• Action: Try to get at least 15-30 minutes of sunlight exposure in the morning. This helps to “set” your internal clock for the day, promoting alertness during the day and sleepiness at night.

5. Exercise Regularly, But Not Too Late

Daily physical activity is proven to improve sleep quality and increase the duration of deep sleep.

• Action: Aim for at least 30 minutes of moderate exercise most days of the week. However, finish your workout at least 2-3 hours before bedtime, as the stimulating effects can make it difficult to wind down.

6. Develop a “Wind-Down” Routine

You can’t expect your brain to switch from high gear to “off” in an instant. A relaxing pre-sleep ritual is essential.

• Action: For 30-60 minutes before bed, put away screens (phones, tablets, TVs) as the blue light suppresses melatonin. Instead, opt for calming activities like reading a physical book, gentle stretching, taking a warm bath, or listening to soothing music.

7. Limit Naps (or Nap Strategically)

While naps can be refreshing, long or late-afternoon naps can interfere with nighttime sleep.

• Action: If you must nap, keep it short (20-30 minutes) and early in the afternoon. Avoid napping after 3 PM.

8. Manage Stress and Worries

A racing mind filled with anxieties is a major barrier to falling and staying asleep.

• Action: Incorporate stress-reducing techniques into your daily routine. This could include meditation, yoga, deep breathing exercises, or journaling your worries earlier in the evening. If you wake up stressed, try not to engage with the thoughts; instead, focus on relaxation techniques.

9. Don’t Lie in Bed Awake

If you find yourself unable to fall asleep after 20-30 minutes, don’t toss and turn. This can create a stressful association with your bed.

• Action: Get out of bed and go to another room. Do something quiet and relaxing in dim light until you feel genuinely sleepy, then return to bed.

Track Your Progress

After implementing these habits for a few weeks, consider taking the PSQI test again to see how your score has improved. Consistency is key to rebuilding a healthy sleep pattern.