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What is sleep hygiene?

Last updated: October 15, 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: go to bed and get up at the same time every day (weekends included), leave room for at least 7 hours of sleep, keep the bedroom quiet and cool, avoid caffeine in the afternoon and evening, avoid alcohol and large meals before bed, limit bright light in the evening, and turn off screens at least 30 minutes before bedtime.

Why it matters

Sleep hygiene is the foundation. It is also part of CBT for insomnia (CBT-I), which the American Academy of Sleep Medicine calls the first-line recommended treatment for chronic insomnia.

First step

Pick the most consistent wake time you can commit to and hold it for 2 weeks. Many other improvements get easier once that anchor is in place.

Sources

1. Centers for Disease Control and Prevention. CDC — Sleep and Sleep Disorders
2. American Academy of Sleep Medicine. Healthy Sleep Habits (Sleep Education)
3. American Academy of Sleep Medicine, June 2025. Insomnia Awareness Night highlights chronic insomnia symptoms, treatment (Sleep Education)