Good sleep hygiene is the foundation of healthy sleep. Whether you're dealing with insomnia or simply want to sleep better, these evidence-based tips can make a significant difference.
Sleep Hygiene Tips for Adults
- Keep a consistent schedule — same bedtime and wake time every day, including weekends
- Create a cool, dark, quiet bedroom — use blackout curtains, white noise if needed
- Limit screen time before bed — blue light suppresses melatonin
- Avoid caffeine after noon
- Limit alcohol — it disrupts sleep architecture
- Exercise regularly — but not within 2-3 hours of bedtime
- Use the bed only for sleep — no working, eating, or watching TV in bed
- Develop a relaxing bedtime routine — reading, stretching, warm bath
Sleep Hygiene Tips for Children
- Establish a consistent bedtime routine — bath, books, bed
- Set age-appropriate bedtimes
- Remove electronics from the bedroom
- Create a comfortable sleep environment
- Limit sugar and caffeine, especially in the afternoon
- Encourage daily physical activity
- Avoid using the bed for punishment or time-outs
When Sleep Hygiene Isn't Enough
If you've implemented good sleep habits but still struggle with sleep, you may have an underlying sleep disorder that requires professional evaluation, such as sleep apnea or restless leg syndrome.
Call (512) 931-1575 for a sleep consultation.
