Sleep Hygiene: Better Rest Starts with Simple Daily Habits

When we talk about sleep hygiene, the set of daily habits and environmental factors that influence how well you sleep. Also known as sleep habits, it's not about fancy gadgets or expensive mattresses—it’s about what you do every day before and after bed. Most people think sleep is something that just happens, but if you’re tossing and turning, it’s probably because your routine is working against you—not helping you.

Good sleep hygiene means controlling your circadian rhythm, your body’s internal 24-hour clock that tells you when to feel awake or tired. That clock runs on light, timing, and consistency. If you scroll in bed at midnight, nap after 3 p.m., or drink coffee at 7 p.m., you’re sending mixed signals. Your brain doesn’t know if it’s time to wind down or stay alert. Then there’s your sleep environment, the physical space where you sleep—temperature, noise, light, and even your mattress. A room that’s too warm, too bright, or too noisy can wreck even the best intentions. People with insomnia, trouble falling or staying asleep despite having time and opportunity often fixate on sleep itself, but real improvement comes from changing the habits around it.

It’s not about forcing yourself to sleep. It’s about creating conditions where sleep becomes the easiest, most natural choice. That means no screens an hour before bed, keeping your bedroom cool and dark, going to sleep and waking up at the same time—even on weekends—and avoiding heavy meals or alcohol close to bedtime. You don’t need to be perfect. Just consistent. And if your sleep problems are tied to stress, chronic pain, or medication side effects (like those from blood pressure drugs or antidepressants), sleep hygiene alone won’t fix everything—but it’s the foundation every other solution needs.

Below, you’ll find real-world advice from people who’ve been there: how to handle night sweats during menopause, how to separate sleep problems from anxiety, how to spot when a medication is messing with your rest, and how to build a routine that actually sticks. No fluff. No guesswork. Just what works.