Better Sleep Hygiene
SLEEP HYGIENE is the set of HABITS and ENVIRONMENTAL conditions that support good sleep. Most adults have multiple habits that hurt sleep. Improving them is FREE and often dramatically effective. Better sleep hygiene is the single most cost-effective health intervention available. The science is clear; the practice is the hard part.
Top tips. (1) CONSISTENT bedtime and wake time, even on weekends. (2) BEDROOM should be DARK, COOL (~65°F/18°C), QUIET. (3) NO SCREENS 30-60 minutes before bed. (4) NO CAFFEINE after early afternoon (it has a 5-6 hour half-life — coffee at 2pm still affects sleep). (5) NO HEAVY MEALS or large amounts of fluid close to bedtime. (6) EXERCISE regularly but not too close to bedtime. (7) WIND-DOWN routine: reading, light stretching, low lighting. (8) BED is for sleep — not work, doomscrolling, or studying.
You are exhausted but lying in bed wide awake for 30 min. The expert advice is:
Common myths. "I just need 5 hours of sleep" — research shows almost everyone NEEDS 7-9 hours; people who claim less are often impaired and don't notice. "I'll catch up on weekends" — partial recovery, not full. "I sleep better with TV on" — actually worse. "Alcohol helps me sleep" — alcohol fragments sleep and reduces REM. Progress comes from honest evaluation and consistent practice.
One Change
Pick ONE sleep hygiene change to try this week. Most powerful for most people: no screens 30 min before bed, OR consistent wake time. Try for 7 days. Measure how you feel.
Sleep hygiene works. Imperfect implementation still helps. Excellent implementation transforms life. Sleep well — your future self will thank you.
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