Sleep Hygiene: Ten Habits for Better Nights
Small changes to routine and environment improve sleep quality.
Consistent timing
Go to bed and wake at the same times daily, including weekends. A regular schedule steadies your body clock.
Bedroom environment
Keep the room dark, quiet and cool at around 18 °C. Reserve the bed for sleep and intimacy.
Evening routine
Dim lights, avoid heavy meals, alcohol and caffeine late, and wind down for 30 minutes. If you cannot sleep after 20 minutes, get up and read until sleepy.
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3 cycles (4.5 h)3:45 AM
4 cycles (6 h)5:15 AM
5 cycles (7.5 h)6:45 AM
6 cycles (9 h)8:15 AM
Adults generally need 7–9 hours, which means 5–6 full cycles.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.