Sleep Hygiene Tips – Proven Habits for Better Sleep

Good sleep hygiene means healthy sleep habits. It is the base of good sleep. Maybe you have insomnia (trouble falling or staying asleep). Or maybe you just want to sleep better. Either way, these research-backed tips can make a big difference.

What sleep tips help adults?

• Keep a steady schedule — Go to bed and wake up at the same time every day, even on weekends.
• Make your bedroom cool, dark, and quiet — Use blackout curtains, and white noise if needed.
• Limit screen time before bed — Blue light from screens holds back melatonin (the hormone that makes you sleepy).
• Cut off caffeine — Avoid caffeine after noon.
• Limit alcohol — It upsets the normal pattern of your sleep stages.
• Exercise regularly — But not within 2-3 hours of bedtime.
• Use your bed only for sleep — No working, eating, or watching TV in bed.
• Have a calming bedtime routine — Reading, stretching, or a warm bath.

What sleep tips help children?

• Bedtime routine — Set a steady routine: bath, books, bed.
• Bedtime by age — Set bedtimes that fit your child's age.
• No electronics — Keep electronics out of the bedroom.
• Comfort — Make a comfortable place to sleep.
• Sugar and caffeine — Limit them, especially in the afternoon.
• Active play — Encourage active play every day.
• Bed is not for punishment — Don't use the bed for punishment or time-outs.

What if good habits aren't enough?

You may have good sleep habits but still have trouble sleeping. If so, you may have a sleep disorder that needs a doctor's checkup. Examples are sleep apnea (breathing that stops and starts in sleep) and restless leg syndrome (a strong urge to move your legs at night).

Call (512) 931-1575 for a sleep consultation.