Quality sleep affects every aspect of your health and performance. Research continues to reveal just how critical good sleep hygiene is for physical and mental wellbeing.
Temperature plays a bigger role than most people realize. The ideal bedroom temperature for sleep is between 60 and 67 degrees Fahrenheit. Your body needs to cool down slightly to initiate sleep, which is why a warm room makes falling asleep difficult.
Blue light from screens suppresses melatonin production, making it harder to fall asleep. Stop using screens at least 30 minutes before bed, or use blue light filtering modes if screen use is unavoidable.
Caffeine has a half-life of approximately five to six hours. That means half the caffeine from your afternoon coffee is still in your system at bedtime. Set a personal cutoff time for caffeine — most sleep experts suggest early afternoon.
Consistent sleep and wake times are more important than total hours. Your body’s internal clock thrives on regularity. Even on weekends, try to keep your schedule within an hour of your weekday routine.
Alcohol may help you fall asleep faster but significantly reduces sleep quality. It disrupts REM sleep, increases nighttime awakenings, and contributes to morning grogginess.
If you cannot fall asleep within 20 minutes, get up and do something relaxing in dim light until you feel drowsy. Lying in bed anxiously trying to sleep creates a negative association between your bed and wakefulness that can become chronic.
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