We know sleep plays a key role in the healthy functioning of our body and mind. Practicing healthy sleep habits, frequently referred to as sleep hygiene, helps you get a good night’s rest.



Here’s what you need to do to get more high quality shut-eye.

  1. Stick to a sleep schedule. Get up at the same time every day, even on weekends or during vacations. This keeps your circadian rhythm strong and makes it easier to fall asleep when you want, and when you wake up, you’ll feel ready to start the day.

  2. Get sunlight and exercise during the day, but not too late. Try to get outside in natural sunlight and fit some movement in for at least 30 minutes each day.

  3. No naps after 3 PM. Naps late in the day can confuse your circadian rhythm, making it harder to fall asleep at night.

  4. Watch your caffeine intake. While it is in your body, you’ll have more trouble falling asleep. Caffeine mutes your body’s natural drive for sleep by binding to adenosine receptors. Caffeine also has a long half life, taking as long as 8 hours to wear off fully. Better avoid coffee in the afternoon!

  5. Don’t use alcohol to fall asleep. A nightcap might put the lights out, but alcohol actually suppresses REM sleep. You’ll stay in the light stages of sleep and wake up feeling unrefreshed.

  6. Protect a sleep “buffer zone.” An hour before you plan to sleep, take the time to relax and prepare your brain for its transition into peaceful sleep. During this time, avoid stimulating activities like watching TV or browsing social media. Instead, settle down with a nice book, do some gentle stretches, meditate, or take a hot bath.

  7. Don’t lie awake in bed. If you find yourself still awake after more than 20 minutes, get out of bed and do a relaxing activity until you feel sleepy again. By getting out of bed, you are training your brain to associate your bed with easily falling asleep.


These are the basics, but you are unique. Take the time to listen to your body and customize a sleep routine that works best for you.


Like every other habit, starting to practice good sleep hygiene takes commitment and time. On average, it takes more than 2 months before a new behavior becomes automatic. To set yourself up for success, consider pairing up with an accountability buddy and using the support of a professional coach or therapist.