Life gets busy sometimes, which often means sleep is a backseat to our endless to-do lists. We’ve become a society obsessed with productivity, sometimes at the expense of our well-being. Ironically, one of the most effective ways to boost productivity, mental health, and overall quality of life is to prioritize good sleep. This is where the concept of “sleep hygiene” comes into play.

What is sleep hygiene?

Sleep hygiene refers to habits and practices that create an optimal environment for restful, restorative sleep. It’s the sleep equivalent of an exercise routine or a well-balanced diet. The word “hygiene” doesn’t refer to cleanliness but rather a regimen that promotes good health through quality sleep.

While you sleep, your body is restoring itself. Sleep supports immune function, regulates mood, and directly impacts body weight and heart health. Lackluster sleep hygiene disrupts these essential functions and can result in a cascade of health issues such as chronic fatigue, depression, anxiety, and an increased risk of chronic illnesses.

How To Implement Good Sleep Hygiene

Keep a consistent schedule.

To establish excellent sleep hygiene, go to bed and wake up at the same time every day—even on weekends. This routine sets your internal clock for more consistent, quality sleep.

Create a cool and dark sleeping environment.

A cool, dark, quiet bedroom is optimal for signaling to your body that it’s time for rest.

Put your phone down.

The blue light emitted by phones and computers disrupts the production of melatonin, the hormone responsible for sleep. Make it a goal to put your devices down at least one hour before bed.

Avoid stimulants.

Consuming caffeine or alcohol close to bedtime can interfere with sleep quality.

Have a wind-down ritual.

Establish a pre-sleep routine that signals your body that it’s time to wind down. This can be activities like reading a book, taking a warm bath, or meditating.