Sleep hygiene means the daily habits and bedroom conditions that make good sleep more likely.
It is the foundation of every sleep treatment, though on its own it may not cure long-standing insomnia.
Key concepts
- A fixed wake-up time matters more than a fixed bedtime
- Morning daylight sets the body clock
- The bed should be linked with sleep, not with screens or worry
Symptoms and signs
- Taking more than 30 minutes to fall asleep
- Waking repeatedly or too early
- Feeling unrefreshed in the morning
Causes
- Irregular sleep and wake times
- Tea, coffee or energy drinks late in the day
- Bright screens and stimulating content at night
Risk factors
- Shift work or late-night study
- Stress, anxiety or low mood
- Alcohol or tobacco use
Evidence-based management
- Wake at the same time daily, including weekends
- No caffeine after 2 pm; light dinner 2–3 hours before bed
- 30–60 minutes of screen-free wind-down: reading, warm bath, prayer
- If awake for about 20 minutes, get up and return when sleepy
When to seek professional help
- Sleep problems lasting more than three months despite good habits
- Daytime sleepiness affecting work, study or driving
- Loud snoring or breathing pauses noticed by family
Frequently asked questions
How many hours of sleep do adults need?
Most adults need about 7–9 hours, but feeling refreshed matters more than an exact number.
Is a daytime nap bad?
A short nap of 20–30 minutes before 3 pm is fine for most people; long or late naps can disturb night sleep.
Medical references
Guidelines and official sources used for this article.
- Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 2021.
- LIVE LIFE: an implementation guide for suicide prevention in countries. World Health Organization, 2021.
- Author
- Dr. Kuldeep Budania, MBBS, MD Psychiatry
- Medical reviewer
- Dr. Kuldeep Budania, MD Psychiatry
- Last reviewed
This article is for general information and is not a substitute for personal medical advice.
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