Sleep hygiene 101: Your guide to getting a good night’s sleep

Getting a good night’s sleep is essential for both your physical and mental health, yet many people struggle to get the rest their bodies truly need. Sleep isn’t just downtime; it’s an active process where your body repairs itself, your brain consolidates memories, and your mood and cognitive function reset. Understanding sleep hygiene, the habits and practices that improve sleep, can help you get more restorative sleep and wake up feeling refreshed.

Let’s walk through the science of sleep, why it matters, common obstacles and practical steps to improve your nightly rest.

What is sleep hygiene

Sleep hygiene refers to the routines, habits and environmental conditions that help you sleep better. Good sleep hygiene ensures your body can transition into rest, stay asleep and progress through the restorative stages of sleep. It’s the foundation for consistent, high-quality sleep and addresses both behavioral and environmental factors that can interfere with rest.

Good sleep hygiene habits include:

• Going to bed and waking up at the same time daily
• Creating a dark, quiet and cool bedroom environment
• Avoiding caffeine, alcohol and heavy meals close to bedtime
• Limiting screen time in the hour before bed
• Engaging in calming pre-sleep activities, like reading or stretching

Understanding how sleep works

Sleep is not a passive activity. It’s an intricate cycle of physiological and neurological processes that are essential to your health. During sleep, your brain cycles through different stages, each serving specific functions such as repairing your body, consolidating memories and regulating emotions. Understanding these cycles helps you see why sleep hygiene practices are so important.

Sleep cycles and circadian rhythms

Sleep cycles are repeated sequences of different sleep stages, typically lasting 90–120 minutes each. A full night usually includes four to six cycles. Each cycle includes light sleep, deep restorative sleep and rapid eye movement (REM) sleep, which is essential for memory and emotional processing. Skipping or shortening cycles due to waking frequently or sleeping for fewer hours can reduce the restorative effects of sleep, leaving you tired even after “enough” hours.

Circadian rhythm is the body's internal, near-24-hour biological clock that manages sleep/wake cycles, alertness and other functions, primarily regulated by light and darkness.

How much sleep do you need?

Adults typically need seven to nine hours of sleep, but individual sleep requirements vary with age, stress levels and lifestyle. Children need more sleep than adults, and older adults may require slightly less (but still benefit from restorative sleep cycles).

The quality of your sleep is just as important as the quantity. Uninterrupted deep and REM sleep is essential for restoration. Tracking your sleep and noticing patterns can help determine your personal ideal sleep structure and requirements.

Deep sleep and REM sleep

Deep sleep and REM sleep are the stages that make sleep truly restorative.

Deep sleep, also called N3 or Non-REM Stage 3, is when your body carries out most of its physical repair. During this stage, tissues are rebuilt, muscles recover, the immune system strengthens and hormones like growth hormone are released. This is why people who get adequate deep sleep often wake feeling physically refreshed, while those who have disruptions in N3 sleep may feel achy, fatigued or more prone to illness.

REM sleep, or rapid eye movement sleep, plays a very different but equally important role. During REM, your brain is highly active, dreams occur and cognitive processes like memory consolidation, learning and emotional regulation take place. In other words, REM sleep helps you process experiences, regulate mood, and store important information. Skipping REM can make it harder to focus, remember things or manage emotions effectively.

The balance of deep and REM sleep shifts throughout the night. Early in the night, deep sleep dominates, repairing the body and strengthening the immune system. Later in the night, REM stages become longer, supporting mental and emotional restoration. That’s why simply spending long hours in bed doesn’t always lead to feeling rested. Your body and brain need sufficient time in these specific stages.

Why sleep matters for your health

Sleep is not optional for good health, it is foundational. Chronic inadequate sleep is linked to cardiovascular disease, metabolic disorders, cognitive decline and mental health concerns. Ensuring adequate restorative sleep supports both your physical and mental health, reducing long-term health risks.

Sleep and physical health

Quality sleep is one of the most powerful ways to protect and maintain your physical health. During sleep, your body undergoes essential repair processes: heart rate and blood pressure decrease, muscles recover and tissues regenerate. Sleep also plays a critical role in hormone regulation, including insulin, cortisol and growth hormone, which influence metabolism, stress response and overall energy balance.

Without enough restorative sleep, these systems can become disrupted. For example, chronic sleep deprivation has been linked to higher blood pressure, increasing the risk of stroke, hypertension and heart disease. Research also shows that insufficient sleep contributes to obesity and diabetes by altering hormones that control appetite and glucose metabolism, making it harder to maintain a healthy weight and stable blood sugar levels.

Sleep is also vital for your immune system. During deep sleep, the body produces proteins called cytokines, which help fight infection, inflammation and stress. People who consistently miss sleep are more likely to catch colds, recover slowly from illness and experience longer healing times after injury.

Sleep and mental health

Sleep is essential for maintaining emotional balance, cognitive function and overall mental health. During sleep, particularly REM sleep, your brain processes and consolidates memories, regulates emotions and clears stress-related chemicals that accumulate during the day. Without sufficient restorative sleep, your ability to manage stress, regulate mood and think clearly is significantly compromised.

Even short-term sleep loss can have noticeable effects. After just one night of inadequate sleep, people may experience irritability, difficulty concentrating, slower reaction times and impaired decision-making. Over time, chronic sleep deprivation increases the risk of developing mood disorders, including depression and anxiety and can exacerbate existing mental health conditions. Research also shows that poor sleep can reduce your resilience to stress, making daily challenges feel more overwhelming.

Sleep also plays a critical role in emotional memory processing. For example, during REM sleep, your brain helps process emotional experiences and “file away” memories in a way that reduces their intensity. This is one reason why people who consistently lack sleep may feel more emotionally reactive or find it harder to cope with difficult situations.

Prioritizing consistent sleep routines, managing stress before bed and creating a calm sleep environment are all key ways to protect mental health through better sleep. Even simple habits, like turning off screens an hour before bed or practicing mindfulness, can significantly improve emotional and cognitive outcomes.

Reasons you’re not sleeping well

Poor sleep is rarely caused by a single factor. Often, it results from a combination of environmental, behavioral and physiological influences that disrupt the natural sleep process. Identifying what’s interfering with your sleep is the first step toward improving sleep quality. Understanding the common causes can help you implement targeted strategies, whether that means adjusting your bedroom environment, managing stress or addressing underlying health conditions.

Environmental and behavioral disruptors

Your surroundings and daily habits play a major role in sleep quality. Noise, light, room temperature and an uncomfortable mattress can all interrupt sleep cycles. Even seemingly minor factors, like a partner’s snoring or a bright alarm clock, can prevent deep, restorative sleep. Behavioral habits, such as irregular bedtimes, late-night screen use or excessive caffeine or alcohol consumption, also disrupt sleep patterns.

Stress and anxiety

Mental stress is one of the most common sleep disruptors. When the brain perceives threats, it produces stress hormones like cortisol and adrenaline, keeping the body alert when it should be winding down. Anxiety about work, finances or personal matters can make it difficult to fall asleep or cause you to frequently wake up in the night. Even once asleep, stress can reduce time spent in deep and REM sleep, leaving you unrested.

Journaling worries before bed, practicing deep breathing or doing a short, guided meditation may help reduce stress levels and prepare your mind for sleep.

Physical health conditions

Certain medical conditions can also interfere with sleep. Sleep apnea, which causes brief pauses in breathing, can prevent deep, restorative sleep and lead to feeling tired throughout the day. Chronic pain, restless leg syndrome, menopause or other hormonal changes can make it difficult to fall or stay asleep. Even medications for other conditions may have side effects that disrupt sleep.

How daily habits impact your sleep

Your daily routine doesn’t just affect how productive you are. It also sets the stage for how well you sleep at night. From what and when you eat to how much you move your body during the day, these choices can either support deep, restful sleep or make it harder to drift off and stay asleep.

Nutrition and sleep

What you eat and drink can have a significant impact on how well you sleep. Certain nutrients and compounds, like fruits and meats rich in tryptophan, magnesium and melatonin, can promote relaxation and support the body’s natural sleep cycles.

Conversely, some foods and beverages can interfere with your ability to fall asleep or stay asleep. Timing also matters. Eating large or heavy meals too close to bedtime can lead to discomfort, indigestion or waking up in the night.

By understanding which foods support sleep and which may disrupt it, you can make simple adjustments that improve rest and overall well-being.

Exercise and sleep

Regular physical activity is one of the most effective ways to improve both the quality and quantity of your sleep. Exercise helps the body fall asleep faster, stay asleep longer and achieve more deep restorative sleep, which is crucial for tissue repair, immune function and cognitive restoration. It also helps regulate stress hormones like cortisol, lowers your heart rate and supports a healthy circadian rhythm, all of which signal to your body that it’s time to rest.

Morning or early afternoon workouts are generally ideal for sleep. Exercising earlier in the day helps regulate your body’s internal clock, allowing your body temperature and hormone levels to stabilize by bedtime.

Late-night vigorous exercise can be counterproductive for some people. High-intensity workouts elevate heart rate, adrenaline and body temperature, making it harder to wind down for sleep.

Types of exercise that promote sleep

Aerobic exercise: Activities like walking, jogging, swimming or cycling have been shown to improve sleep duration and reduce waking up in the night.

Strength training: Resistance exercises help regulate metabolism and may also improve sleep efficiency.

Mind-body exercises: Yoga, tai chi and Pilates can reduce stress and promote relaxation, supporting better sleep onset and continuity.

By maintaining a regular exercise routine, you may experience better sleep patterns, including increased slow-wave deep sleep and improved daytime alertness.

Sleep positioning

The way you lie in bed affects your breathing, spinal alignment, snoring and overall comfort level. Choosing the right sleep position can also influence pressure on joints, the risk of acid reflux and how well your body maintains proper posture during the night.

By understanding the benefits and drawbacks of common sleep positions, you can find one that promotes the most restorative sleep for your body.

Technology and sleep

Technology plays a growing role in how we monitor and manage our sleep, but it can be a double-edged sword. Wearables, smartwatches and sleep-tracking apps can provide helpful insights into your sleep patterns, including duration, restlessness, and time spent in deep or REM sleep. When used correctly, this information can guide adjustments to your bedtime routine, help identify habits that interfere with sleep and even highlight potential sleep disorders.

However, technology can also disrupt sleep. Blue light from smartphones, tablets and computers suppresses melatonin production, the hormone that signals your body to wind down. Late-night screen use, notifications or even thinking about your sleep data can increase stress and make it harder to fall asleep.

Limit screen time before bed

Try to avoid screens for at least one to two hours before bedtime. If you need to use devices in the evening, switch to night mode or blue-light filters to reduce the impact.

Use sleep tracking as guidance, not judgment

Obsessing over nightly data can increase stress and make it harder to sleep. Treat tracking information as a tool for long-term trends, not a measure of success or failure each night.

Create a “digital sunset” routine

Set a specific time each evening to turn off notifications, put devices away or switch electronics to low-light or silent mode. Pair this with relaxing activities like reading a book, gentle stretching or meditation to help your mind and body transition into sleep mode naturally.

6 tips for a better night’s sleep

Improving sleep quality often doesn’t require radical lifestyle changes. Small, consistent adjustments to your routine, environment and mindset can make a big difference. Approach sleep as a nightly ritual rather than a passive activity.

Here are six effective strategies to promote restful sleep:

1. Maintain a consistent schedule

Going to bed and waking up at the same time every day, including the weekends, helps regulate your circadian rhythm. Over time, your body naturally feels sleepy at the right time and wakes up more refreshed, reducing grogginess in the morning.

2. Optimize your sleep environment

Darkness, cool temperatures and quiet are most helpful. The use of blackout curtains, eye masks, fans or white-noise machines can create a space conducive to sleep. Even small adjustments, like switching off LED lights on appliances, can reduce disruptions.

3. Limit stimulating activities before bed

Avoid intense exercise, caffeine or alcohol within a few hours of sleep. Electronics emit blue light that signals your brain to stay alert. Consider replacing screen time with calming activities such as reading a book, stretching or journaling.

4. Incorporate relaxation techniques

Stress and racing thoughts are major sleep disruptors. Simple practices like meditation, deep breathing or progressive muscle relaxation for five to ten minutes before bed can calm your mind, lower cortisol and make it easier to fall asleep.

5. Track your sleep patterns

Keeping a sleep log or using a wearable tracker can help you notice patterns, identify barriers and measure progress over time. Logging factors like bedtime, wake time, caffeine intake and stress levels gives insight into what affects your sleep most.

6. Watch your diet

Certain foods, like bananas, nuts or warm milk, contain compounds that promote sleep, while caffeine, sugar or alcohol can disrupt rest. Planning meals and snacks thoughtfully can reduce nighttime wakefulness.

When to seek help from a sleep specialist

Occasional sleep challenges are common, but if difficulty falling or staying asleep persists despite good habits, it may be time to seek professional support from a sleep specialist. Over-the-counter sleep aids or supplements can provide short-term relief, but they should not replace healthy sleep routines.

Your healthcare provider can help identify underlying causes, such as sleep apnea, restless leg syndrome or other medical conditions, and recommend safe, long-term strategies. Red flags that warrant further evaluation include chronic insomnia, loud snoring or pauses in breathing, excessive daytime sleepiness and difficulties with mood, focus or memory. Early assessment can help uncover treatable issues and improve both sleep quality and overall health.

Prioritize your sleep hygiene today for a healthier tomorrow

Sleep hygiene is essential for overall health. Simple, consistent habits like adjusting routines, optimizing your environment and monitoring your habits, can dramatically improve your overall sleep quality. Start with one change tonight, track your results and build from there. Over time, better sleep supports your body, brain and emotional well-being.

Ready to get a good night’s sleep? Find a sleep specialist near you.

FAQs about sleep

Many questions about sleep arise from common misconceptions or daily challenges. Below are detailed answers to some frequently asked questions that can help clarify confusion and guide better sleep habits.

Q: How can I fall asleep faster?

A: Falling asleep quickly often requires calming both the mind and body. Establish a “wind-down” routine 30–60 minutes before bed. This could include gentle stretching, listening to soothing music, reading or practicing deep breathing. Limiting screen time during this window is critical because blue light suppresses melatonin, the hormone that regulates sleep. In some cases, focusing on slow, controlled breathing can induce relaxation within minutes.

Q: Is it better to sleep without a pillow?

A: It depends on your sleep position. Back sleepers may benefit from a thinner pillow to maintain natural neck alignment, while side sleepers may need a thicker pillow to support the head and spine. Stomach sleeping can put strain on the neck and back, so it is usually not recommended. The right pillow can improve comfort, reduce pain and even decrease snoring in some cases.

Q: What is sleep debt?

A: Sleep debt is the accumulated difference between the sleep you need and the sleep you get. For example, if your body requires eight hours but you sleep six hours for five nights, you accrue a 10-hour sleep debt. While “catching up” on weekends can partially help, it cannot fully reverse the negative effects of chronic sleep deprivation. Consistent, adequate nightly sleep is the most effective way to repay sleep debt.

Q: Do women need more sleep than men?

A: Research suggests that women often require slightly more sleep, partly due to hormonal cycles, multitasking and cognitive load. Women are also more likely to experience sleep disturbances, such as insomnia or restless leg syndrome, at certain life stages, which can increase the need for restorative sleep. Tailoring sleep habits to these needs can improve overall sleep quality.

Q: Can kids and teens “catch up” on sleep during weekends?

A: While extra sleep on weekends can partially reduce daytime sleepiness, it cannot fully offset consistent weekday sleep deprivation. For teens especially, irregular sleep schedules can shift circadian rhythms, making it harder to wake up for school and maintain alertness. Establishing a consistent schedule supports better long-term sleep.

Q: Is mouth taping a safe way to improve sleep?

A: Mouth taping is a trend where you place tape over your lips to keep your mouth closed while you sleep, to encourage nasal breathing. While some people say it helps them snore less or wake up feeling more rested, there isn’t strong scientific evidence to support these claims. More importantly, mouth taping can be unsafe for certain people, especially those with sleep apnea, nasal congestion, allergies or underlying breathing problems. It may also cause skin irritation, anxiety or a feeling of not being able to breathe comfortably.