Sleep hygiene — what it is and the habits that actually work

Sleep hygiene refers to a set of behavioural and environmental practices that support consistent, good-quality sleep. The term comes from public health, where hygiene refers to practices that prevent illness — here, the illness prevented is poor sleep.

The most evidence-backed habits

1. Consistent wake time: the single most important factor. Going to bed at the same time helps but wake time anchors the circadian rhythm.
2. No screens 60 minutes before bed: blue light suppresses melatonin production.
3. Cool room temperature: 16–18°C supports sleep onset.
4. No caffeine after 2pm: caffeine's half-life means half is still active 5–6 hours later.

What does not matter as much as people think

Counting sheep, special pillows, and most sleep gadgets have very little evidence. The basics — wake time, temperature, caffeine, screens — produce the largest effects.

Use our free sleep hygiene checklist to build these habits systematically.