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What is sleep hygiene?

Last updated: May 26, 2026

Sleep hygiene is the set of habits and environmental factors that promote good sleep: consistent schedule, dark cool room, no caffeine or alcohol near bed, dim evening lights, and a wind-down routine.

The core practices

CDC and AASM agree on the basics: consistent wake/sleep times 7 days a week, 7–9 hours total, cool dark room (65–68°F), no caffeine after early afternoon, no alcohol within 3 hours of bed, dim lights and no screens in the last hour.

Why it matters

Sleep hygiene is the foundation for everything else. CBT-I, sleep medications, and lifestyle interventions all work better against a backdrop of solid hygiene.

First step

Pick the most consistent wake time you can commit to and hold it for 2 weeks. Most other improvements follow naturally.

Sources

1. Centers for Disease Control and Prevention. CDC — Sleep and Sleep Disorders