What is Sleep Hygiene?
Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. Good sleep hygiene is one of the most effective ways to improve your sleep quality without medication.
35%
of adults don't get enough sleep
7-9 hrs
recommended sleep for adults
$411B
annual cost of poor sleep in US
Optimize Your Bedroom Environment
Your bedroom should be a sanctuary for sleep. Here are the key environmental factors to optimize:
š”
Temperature Tip
Keep your bedroom between 60-67Ā°F (15-19Ā°C) for optimal sleep. Your body temperature naturally drops during sleep, and a cool room supports this process.
Daily Habits for Better Sleep
- āWake up at the same time every day, even weekends
- āGet natural sunlight exposure in the morning
- āExercise regularly, but not too close to bedtime
- āLimit caffeine after 2 PM
- āAvoid alcohol within 3 hours of bedtime
Your Evening Routine
A consistent evening routine signals to your body that it's time to wind down. Start your routine 1-2 hours before bed.
