Sleep hygiene: 12 practical habits for better sleep

Sleeping well is not just about the number of hours spent in bed. So-called sleep hygiene brings together habits, schedules and bedroom conditions that make deep, restorative sleep easier. These recommendations apply to almost every age and are the first step for anyone who feels they are not resting properly.

Why sleep deserves attention

During sleep, the body recovers from the day's effort and the brain consolidates memory and learning. Sleeping too little or poorly affects concentration, mood, appetite and the motivation to exercise. Most adults need 7 to 9 hours a night, while children and teenagers need more.

Sleep hygiene does not treat conditions such as sleep apnoea or restless legs syndrome, but it creates the conditions for better sleep and helps you see whether the problem calls for a different kind of assessment.

Routine and schedules

The body clock works best with regularity. These habits help to set it:

• 1. Fixed times: go to bed and get up at the same time every day, weekends included. A difference of more than an hour can already throw your sleep off.
• 2. Only go to bed when sleepy: if you are still awake after about 20 minutes, get up, go to another dimly lit room and do something calm, such as reading, until you feel sleepy.
• 3. Natural light in the morning: 15 to 30 minutes of daylight soon after waking, for example walking to the bus stop or having breakfast by the window, reinforces the day-night rhythm.
• 4. Short naps: if you need one, keep it to 20 minutes and avoid napping after 3 pm.
• 5. A wind-down ritual: set aside the last 30 to 60 minutes of the day for quiet activities, such as a warm bath, gentle stretching, reading or calm music.

Food, drinks and exercise

What you eat and drink during the day has a direct effect on your night:

• 6. Caffeine only until mid-afternoon: coffee, black tea, green tea, cola drinks and energy drinks can remain active in the body for several hours. As a practical rule, avoid them after 4 or 5 pm.
• 7. A light dinner: have your last main meal 2 to 3 hours before bed and choose simple dishes with vegetables, a lean protein and a moderate portion of carbohydrates. Very fatty or spicy meals make digestion harder.
• 8. Alcohol in moderation: it may make you drowsy at first, but it fragments sleep in the second half of the night and makes it less restorative.
• 9. Tobacco: nicotine is a stimulant; avoiding it in the hours before bed helps you fall asleep.
• 10. Regular exercise: 150 minutes a week of moderate activity, such as brisk walking, cycling or swimming, is associated with better-quality sleep. Finish intense workouts at least 2 to 3 hours before bed; in the evening, prefer stretching or a gentle walk.

A bedroom made for sleeping

The environment plays a decisive role. Two measures make a big difference:

• 11. Dark, quiet and cool: use blackout curtains or an eye mask, reduce noise (earplugs can help) and keep the room cool, around 18 to 20 °C. A comfortable mattress and pillow also count.
• 12. Screens out of bed: the light and stimulation from phones, tablets and television delay sleep. Switch them off 30 to 60 minutes before bed and, if possible, charge your phone outside the bedroom. Keep the bed for sleeping, avoiding working or watching series lying down.

Worries also steal sleep. A simple strategy is to write down, in the late afternoon, a list of pending tasks and what to do the next day, so you do not take them to bed.

When to seek help

If, even after keeping these habits for a few weeks, you still find it hard to fall asleep, wake up several times during the night or feel very sleepy during the day, it is worth talking to your doctor. Loud snoring with pauses in breathing, restless legs when lying down or insomnia lasting more than three months are signs that deserve assessment.

In summary

Better sleep comes from regular schedules, natural light in the morning, caffeine only until mid-afternoon, light dinners, regular exercise and a dark, quiet, cool bedroom without screens. Choose two or three habits to start with, keep them up for two weeks and gradually add the rest. This article is for information only and does not replace the advice of a health professional.