Top 6 sleep hygiene tactics for a better nights sleep

Written by: Tessa Chiari

Sleep hygiene involves specific practices and lifestyle habits that support optimal sleep quality and duration. This strategic approach to sleep health addresses factors that influence how fast you fall asleep, stay asleep, and wake up feeling refreshed. 

Daily Habits for Deeper, More Restful Sleep

Effective sleep hygiene involves creating consistent routines, upgrading your sleep environment, and making mindful choices throughout the day that support your body's natural sleep-wake cycle. When implemented properly, these practices can significantly improve sleep efficiency, eliminate wake-ups in the middle of the night, and enhance your overall sleep satisfaction.

1. Have a consistent sleep schedule

Creating a healthy sleep routine helps regulate the body’s natural sleep-wake cycle, leading to improved sleep quality, better physical and mental health, a decrease in stress levels, and the risk of various health issues. 

2. Make your sleep environment comfortable 

Having heavy curtains or rugs can help absorb sound. Try to minimize light as much as possible by using black out curtains or a sleeping mask. Replace any old bedding such as worn down pillows or mattresses.

3. Keep a cool room 

This is not a myth. A cool room helps with sleep by promoting your body’s natural drop in core temperature, which signals to your brain that it is time to sleep. By making your room cooler every night, you are reinforcing your body’s natural instinct to lower its core temperature for sleep. This creates a healthy sleep cycle and can even help you fall asleep faster and remain sleeping for longer. 

4. Avoid blue light before bed 

Blue light before bed can disrupt sleep by suppressing melatonin production. This can make it harder to fall asleep and negatively impact your overall sleep quality and duration. By suppressing melatonin, blue light can interfere with your body’s natural sleep-wake cycle, or circadian rhythm. Blue light may also stimulate the brain and make it more difficult to transition into a relaxed state allowing your body to fall asleep. 

5. Get enough sunlight during the day 

Receiving enough exposure to natural light helps regulate the body’s sleep-wake cycle. Sunlight influences the production of melatonin, a hormone that regulates sleep. When your eyes are exposed to light, your brain receives a signal to decrease the melatonin production, allowing you to feel refreshed and awake. Sunlight is also a cue for your body’s internal clock. Daylight in the morning helps to create a nice rhythm which makes it easier to fall asleep at night and wake up naturally in the morning, 

6. Movement is key 

Exercise promotes healthy sleep by regulating the body’s natural sleep-wake cycle, reducing stress, and improving your mood. Physical activity releases endorphins which boost a person’s mood. This has stress reducing effects. Both are contributors to sleep problems, so reducing them can improve sleep quality. 

Sources:

National Sleep Foundation. “Setting a Regular Sleep Schedule.” The NSF, https://www.thensf.org/setting-a-regular-sleep-schedule/. Accessed 15 July 2025.

ISDIN. “3 Benefits of the Sun.” ISDIN, https://www.isdin.com/us/blog/lifestyle/3-benefits-of-the-sun/. Accessed 15 July 2025.

Cleveland Clinic. “How Much Sunshine You Need Daily.” Cleveland Clinic Health Essentials, https://health.clevelandclinic.org/how-much-sunshine-you-need-daily/. Accessed 15 July 2025.

News-Medical. “How Exercise Resets Your Body Clock and Improves Sleep Patterns.” News-Medical.net, 4 Feb. 2025, https://www.news-medical.net/news/20250204/How-exercise-resets-your-body-clock-and-improves-sleep-patterns.aspx. Accessed 15 July 2025.

Harvard Health Publishing. “Sleep Hygiene: Simple Practices for Better Rest.” Harvard Health, https://www.health.harvard.edu/staying-healthy/sleep-hygiene-simple-practices-for-better-rest. Accessed 15 July 2025.