Healthy Sleep Hygiene Habits


Keep a consistent sleep schedule

Maintain a consistent sleep schedule by going to bed and waking up at the same times daily. This helps regulate your internal clock for better sleep quality and easier waking.

Exercise regularly

30 minutes of daily aerobic exercise improves sleep quality and overall health. Exercising outdoors enhances benefits due to natural light's impact on sleep cycle regulation.

Limit your caffeine intake

Caffeine's effects can last 3-7 hours. Limit intake to morning, as tolerance varies. Less caffeine, greater sensitivity. Adjust timing for better sleep.

Limit napping

Short naps (<30 mins) are better. Avoid late afternoon naps. Napping impacts sleep pattern in older adults more.

Manage stress before going to bed

– If your to-do list stresses you out, write that down as well. Prioritize what you need to do tomorrow and the rest of the week, then try to relax.

Sleep Hygiene Practices

Sleep hygiene is crucial. Avoid caffeine, alcohol, and nicotine before bed. Develop positive habits like regular exercise. Be aware of detrimental behaviors that can disrupt sleep.

Precision Medicine Approach to Sleep Hygiene

Personalized sleep hygiene is essential due to individual variations in sensitivity. Precision medicine and group trials can help identify effective approaches.

Manage stress before going to bed

Don't let worries disrupt your sleep. Write them down before bed, prioritize tasks, consider a weighted blanket for anxiety, and try meditation to calm your mind.

Go to bed only when you’re tired

If you’re not tired, avoid lying in bed while you toss and turn. Instead, try doing a relaxing activity until you start to feel tired, then head to bed.

Make your sleep environment work for you

A cool, dark, quiet room may help you fall asleep and stay asleep more easily.

Optimize your sleep environment: keep the room cool, dark, and quiet. Use comfortable bedding, earplugs for noise, blackout curtains or eye mask for light. Find quality pillows and mattresses for better sleep.