Good sleep is one of the foundations of feeling well, yet it is often the first thing to slip when life gets busy. The basics of sleep hygiene are simple, and small changes add up.
Keep a steady schedule
Going to bed and getting up at roughly the same time every day, weekends included, helps your body know when to wind down and when to wake.
Build a wind-down hour
- Dim the lights about an hour before bed.
- Put screens away, or at least turn the brightness down.
- Read, stretch gently, take a warm shower or listen to calm music.
- Keep work and difficult conversations for earlier in the day.
Set up the room
| What to check | What usually helps |
|---|---|
| Temperature | Cool rather than warm |
| Light | Blackout curtains or an eye mask |
| Noise | Earplugs, a fan or white noise |
| Comfort | A mattress and pillow that suit how you sleep |
| Clutter | A calm, tidy space that feels restful |
Watch the timing of caffeine and meals
Caffeine can stay in your system for hours, so many people find it helps to stop by early afternoon. Large meals and alcohol close to bedtime can also make sleep lighter and more broken.
If you can't fall asleep
Lying awake watching the clock tends to make things worse. If you've been awake for a while, get up, do something quiet in low light, and go back to bed when you feel sleepy.
This article is general information, not medical advice. Talk to your doctor or another qualified professional about your own situation. Gentle Balance Today is supported by advertising and affiliate links; see our disclosure.