12/21/2025
If you ever ask yourself, “How can I get a good night’s sleep?” you’re hardly alone. You can do several things to make it easier to get the amount of quality sleep you need. These behaviors all fall under what healthcare providers call “sleep hygiene.” They include:
💤Set and keep to a sleep schedule. Go to bed and wake up at the same time every day, including weekends and vacations. Being consistent can make a big difference in how much and how well you sleep.
💤Make time for sleep. Pick a bedtime that allows you to get the recommended amount of sleep for your age.
💤Have a bedtime routine. Going through these actions can “train” your brain that sleep is coming. Your brain will eventually go along with that training.
💤Don’t go to bed unless you feel sleepy. If it’s bedtime and you don’t feel sleepy, try and do things that will help you wind down and relax (especially activities from your bedtime routine, like reading).
💤Avoid bright lights or electronics (especially around bedtime). Light from these too close to bedtime can disrupt your body’s natural sleep-wake functions.
💤Avoid drinking alcohol or eating a meal too close to bedtime. A light snack is the best option if you feel hungry before bedtime. Alcohol and food can disrupt sleep (especially when you consume too much of either). And try not to drink too much of any beverage too close to bedtime.
💤Don’t rely on sleeping medications. Long-term use of sleeping pills and other medications — even ones available over the counter — can negatively affect your sleep.
💤Physical activity can help. Staying active during the day, even just going for a walk, can help with the quality of your sleep.
💤Use your bedroom for bedroom activities. That generally means sleeping and intimacy or s*x. Your brain uses that sense of place in subtle ways that can affect how you sleep.
💤Reach and maintain a healthy weight. Your weight can affect your sleep. An example of this is having excess weight, which can increase your risk of developing obstructive sleep apnea.
