Having trouble getting to sleep or waking up in the middle of the night with no idea why you are wide awake at 2 a.m.? If so, your sleep routine might be to blame. Setting a regular schedule and reducing exposure to blue light before sleep are just two of the ways to improve what’s called sleep hygiene — the daily habits that shape how well you sleep. Learn what sleep hygiene is and how to improve yours with simple changes you can make during the day and before bedtime to help you sleep more soundly.

What Is Sleep Hygiene?

Sleep hygiene refers to the daily habits and routines that support healthy, restful sleep. These practices play a key role in how well you sleep each night and can significantly impact your physical health, mental well-being, and overall quality of life. And it’s not only your bedtime habits that count — the decisions you make all day long can impact your ability to fall and stay asleep. Your diet, daily routine, and even your bedtime wind-down routine all have a role to play.

If you’re having trouble getting the quality sleep you need, you’ll be relieved to know how you can change your life in positive, tangible ways that can impact your sleep hygiene immediately, from the moment your feet hit the floor in the morning to the time you turn off that light at night.

12 practical ways you can boost your sleep hygiene and set yourself up for better, more restorative rest.

1. Maintain a regular sleep schedule

Even on the weekends, make an effort to sleep and wake up at roughly the same times each day. This can help you fall asleep and wake up more easily each day by reinforcing your body’s sleep cycle, also known as your internal clock.

Maintaining a routine may also aid in lowering drowsiness during the day. Make sure you can get 7 to 8 hours of sleep every night by choosing a bedtime.

2. Establish a Calming Bedtime Routine — and Stick to It

Creating a relaxing pre-sleep ritual signals to your body that it’s time to wind down, helping you transition from the hustle of the day to a restful night. Sticking to the same routine each night trains your body and mind to recognize when it’s time to sleep, making it easier to fall asleep faster. Aim to begin your routine about 30 to 60 minutes before your ideal bedtime. The key is to choose calming activities that help you feel relaxed—just steer clear of anything involving screens that emit blue light.

Here are a few soothing ideas to get you started:

• Take a warm bath or shower. The heat relaxes your body, and the slight drop in temperature afterward can help trigger sleepiness.
• Do gentle stretching or yoga. These can help release built-up tension and ease you into a more peaceful state.
• Practice meditation or deep breathing. Just a few minutes can quiet your thoughts and calm your nervous system.
• Listen to calming music. Soft, slow tunes can help ease anxiety and slow your breathing.
• Read a physical book. Choose something light and enjoyable—and avoid backlit screens that can disrupt your body’s melatonin production.

Lastly, try to avoid anything emotionally intense or mentally stimulating, like tough conversations, late-night emails, or work tasks. The goal is to create a space that feels calm, safe, and ready for rest.

3. Power Down Electronics Before Bed

Scrolling through your phone or watching TV right before bed might seem harmless, but those glowing screens could be messing with your sleep. Most electronic devices emit blue light, which interferes with your body’s production of melatonin, the hormone that helps regulate your sleep-wake cycle. When melatonin levels drop, it becomes harder to fall—and stay—asleep. But it’s not just the light. The mental stimulation from texts, notifications, or even late-night news can keep your brain wired when it should be winding down.

Even if you don’t interact with your phone, simply keeping it nearby can disrupt your sleep. Buzzes, vibrations, or sudden screen lighting can pull you out of deep rest without you even fully waking up.

Try this instead:

• Turn off devices at least 30–60 minutes before bed.
• Keep your phone on Do Not Disturb or leave it in another room.
• Consider using a traditional alarm clock if you rely on your phone to wake up.

Creating a tech-free zone before bed can help your mind unplug—and your body get the rest it needs.

4. Limit your caffeine intake:

The effects of caffeine can last 3–7 hours after you consume it. This means that your afternoon cup of coffee may keep you awake and alert a lot longer than you’d like.

Although it’s usually best to limit your caffeine intake to the morning hours, keep in mind that everyone has a different tolerance to caffeine. Some people may be able to stretch their consumption to midafternoon, while others might need to cut themselves off much earlier to fall asleep easily. The less caffeine you consume, the more sensitive you may be to its effects.

5. Regularly work out

Your general health and quality of sleep can be enhanced by as little as 30 minutes of aerobic exercise each day. Given that exposure to natural light helps regulate your sleep cycle, exercising outside may enhance the benefits even further. Don’t worry if you are unable to go outside. Frequent exercise indoors can also improve your quality of sleep. However, refrain from working out an hour or two before going to bed. Your body temperature and energy levels may rise as a result, making it more difficult to fall asleep. Try yoga or stretches if you want to do something later in the day.

6. Make your sleep environment work for you

Creating a bedroom that supports rest can make falling—and staying—asleep much easier. Here’s how to set up the ideal sleep space:

• Keep the temperature cool. Most people sleep best when the room is between 60 and 67°F (15.6–19.4°C). A slightly cooler environment helps your body settle into a deeper sleep.
• Invest in comfort. A supportive mattress, the right pillows, and soft, breathable linens all contribute to uninterrupted rest. The comfier your bed feels, the quicker you’ll drift off—and the less likely you’ll wake up tossing and turning.
• Block out noise. If you live in a noisy area or are easily startled, try a pair of earplugs or a white noise machine. Consistent background sounds can mask sudden disturbances and help you sleep more soundly.
• Eliminate excess light. Too much light—whether it’s streetlamps bleeding through windows or a glowing alarm clock—can disrupt your sleep cycle. Consider blackout curtains or a snug eye mask to keep your room as dark as possible.

7. Only go to bed when you’re sleepy.

Don’t lie in bed and toss and turn if you’re not tired. Instead, do something calming until you feel tired, and then go to bed. Get up if you haven’t fallen asleep in 20 minutes. If you can’t fall asleep, you might get angry or stressed, which can make you stay awake even longer. Do something to help you relax as soon as you get out of bed, like reading on the couch or stretching until you feel tired enough to go back to bed.

8. Deal with stress before bed

Worrying about things can keep you up at night. To help you sleep better and not worry too much:

Before you go to bed, write down your worries to help you stop thinking about them.
Write down that your to-do list is stressing you out. Make a list of the most important things you need to do tomorrow and for the rest of the week, and then try to relax.
Studies show that a weighted blanket may help with anxiety and insomnia, and it may have effects similar to deep pressure therapy.
Meditation before bed can help you relax your mind.

Sleep hygiene means having good habits when it comes to sleep. The way you act during the day and before bed can affect how well you sleep.

The bottom line

There are a number of things you can do to help you fall asleep faster and stay asleep for hours at a time if you have trouble doing either. Most of these have to do with making your sleep hygiene better. Sticking to a schedule, having a relaxing bedtime routine, working out regularly, keeping your bedroom dark and at a comfortable temperature, and being careful about what you eat and drink can all affect how well you sleep.

If you still have trouble sleeping or have insomnia, make sure to talk to your doctor. They can determine whether an underlying condition is causing your sleep problems and can provide the treatment you may need.