Sleep Hygiene Guide
Improve your sleep quality with evidence-based tips and techniques.
Why Sleep Matters
Quality sleep is essential for physical health, mental wellbeing, and cognitive function. Poor sleep affects mood, concentration, immune function, and increases risk of various health problems.
Creating a Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. Aim for 7-9 hours of sleep per night for optimal health.
Optimizing Your Environment
Keep your bedroom cool (60-67°F), dark, and quiet. Use blackout curtains or an eye mask. Consider white noise or earplugs. Ensure your mattress and pillows are comfortable and supportive.
Pre-Sleep Routine
Avoid screens 1 hour before bed, limit caffeine after 2 PM, avoid large meals close to bedtime, try relaxation techniques like reading or gentle stretching, and create a calming bedtime ritual.