Good sleep doesn’t just happen—it’s nurtured. The way you move through your day and prepare for the night shapes the quality of your rest. This is where sleep hygiene comes in: the habits, rituals, and choices that help your body and mind welcome deep, restorative sleep.
Here’s a gentle checklist of do’s and don’ts to guide you toward better nights.
Sleep Hygiene Do’s for Quality Sleep
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Keep a steady rhythm
Your body thrives on routine. Going to bed and waking up at the same time—even on weekends—helps regulate your natural sleep cycles. -
Create a sleep-friendly space
A cool, quiet, and dark room tells your body it’s safe to let go. Materials matter, too—choosing breathable fabrics for your bedding can make a difference. -
Unwind with intention
Gentle rituals before bed—like stretching, journaling, or sipping a calming drink—ease the transition from the demands of the day into rest. -
Expose yourself to morning light
Natural light early in the day helps set your circadian rhythm, making it easier to fall asleep at night. -
Listen to your body
If you feel drowsy in the evening, honor that signal instead of pushing through. Rest is most restorative when it aligns with your body’s timing.
Sleep Hygiene Don’ts for Quality Sleep
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Don’t rely on screens before bed
The blue light from phones, tablets, and TVs signals your brain to stay awake. If you use devices in the evening, try reducing brightness or setting them aside at least an hour before sleep. -
Don’t let caffeine linger
Afternoon coffee or tea may still affect you hours later. Limit stimulants after early afternoon to avoid disrupting your night. -
Don’t use alcohol as a sleep aid
While it may make you feel drowsy, alcohol fragments sleep cycles and reduces the amount of REM sleep you get. -
Don’t ignore stress
Lingering worries can keep your mind racing. Practices like mindfulness or deep breathing can help you release tension before bedtime. -
Don’t oversleep on weekends
Catching up feels tempting, but big shifts in your schedule can throw off your rhythm. Consistency is key.
Nurturing Your Rest
Sleep hygiene isn’t about strict rules—it’s about creating conditions where sleep can flourish naturally. By following these do’s and don’ts, you give your body steady cues to rest, your mind the space to unwind, and your nights a greater chance to be truly restorative.
