What good sleep habits are
Sleep habits, often called sleep hygiene, are the daily behaviours and bedroom conditions that make good sleep more likely. Sleep medicine bodies, including the American Academy of Sleep Medicine and the CDC, give the same core advice: be consistent, spend time in daylight, keep the bedroom dark and cool, limit caffeine and alcohol, and keep screens away at night.
Adults need seven or more hours of sleep. Use the sleep hours calculator to see what you get, and the bedtime calculator to choose a bedtime that fits whole sleep cycles of about 90 minutes.
The 10 best sleep habits
- Fixed sleep and wake times. A steady schedule locks in your body clock.
- Morning light. Daylight is the main signal that sets your clock.
- Caffeine cut off. Stop 8 hours before bed. A 2013 study found caffeine 6 hours before bed cut sleep by more than an hour.
- Light evening meals. Finish eating 3 hours before sleep. See the meal timing calculator.
- Screen free wind down. Give yourself 30 to 60 minutes.
- Dark, quiet and cool room. 18 to 20 degrees Celsius suits most people.
- Bed for sleep only. This reduces the time you lie awake.
- Regular exercise. Moderate exercise improves sleep depth.
- Short, early naps. Under 30 minutes and before 3 pm.
- A wind down routine. Repeat the same calm steps each night. Try the breathing timer.
Habits that hurt sleep
- Looking at the clock when you wake at night.
- Drinking alcohol to fall asleep.
- Heavy or spicy meals late at night.
- Long weekend lie ins that shift your body clock.
- Staying in bed awake for more than 20 minutes. Get up, do something calm in dim light and return when sleepy.
When to see a doctor
If you snore loudly, stop breathing in your sleep, cannot fall asleep for weeks, or feel very sleepy in the day even after enough hours, talk to a doctor. These can be signs of sleep apnoea or insomnia, and both are treatable. Habits help most people, but they do not replace medical care.