Let’s walk through a real-life example. Imagine you’ve made it a goal to improve your sleep—amazing! You’ve been consistent about going to bed at 10:00 p.m. every night, even on weekends, because you know that timing works well with your body’s natural rhythm. That kind of dedication is something to be proud of.

But life is busy, and with so many responsibilities packed into your day, you’ve started setting your alarm for 4:30 a.m. to get a head start. While you’ve nailed the timing and regularity, you might not be getting enough total sleep. That short sleep window could be affecting not just how long you sleep, but also the quality of your sleep and how you feel during the day.

If you find yourself nodding off at your desk or needing a nap to get through the afternoon, it’s a sign that your daytime functioning—another important part of healthy sleep—might be suffering. That’s why it’s so important to look at sleep from all angles, not just when you go to bed and wake up. By considering all the dimensions of sleep, you can build habits that truly support your energy, focus, and overall well-being.

If you’re trying to improve your sleep and feel more in sync with your natural rhythm, a gentle first step is simply noticing your current sleep habits. And hey, no judgment—life gets busy. Between packed schedules, late-night scrolling, and stress that doesn’t exactly stick to business hours, it’s totally normal for sleep routines to get off track. But here’s the encouraging part – small changes can make a big difference. Sleep hygiene—basically, the habits that support healthy sleep—can help your body and mind settle into a more restful rhythm. And it’s not just about what you do at night—your daytime choices matter too. From getting morning sunlight to limiting caffeine and screen time, your daily routine plays a big role in setting the stage for better sleep. You deserve that kind of care. 

Sleep Hygiene

So, what is sleep hygiene? Sleep hygiene is a set of routines and practices that you incorporate into an environment that researchers have defined as optimal for good quality sleep.² Sleep hygiene takes into account all of the dimensions of sleep to give you the best night’s sleep,  allowing you to function at the highest level throughout the 24 hours. 

Sleep timing 

Sleep timing is all about when you go to bed and wake up. Sleeping at night when it’s dark and being awake during the light of day helps your body’s natural clock stay in sync, so you feel more refreshed and alert.

Everyone has a natural rhythm for when they feel most awake and when they feel ready to sleep—this is called your chronotype. Maybe you’re an early bird who feels energized in the morning, or a night owl who hits your stride later in the day. Most of us fall somewhere in between. Understanding your own rhythm can make it easier to fall asleep and wake up feeling refreshed. And it’s totally normal for this to shift with age—young men often lean more toward night owl tendencies, while young women tend to be earlier risers. Interestingly, this pattern can flip as we get older. Most teens naturally prefer to stay up later and sleep in longer compared to younger kids and adults. It’s just part of how their internal clocks shift during adolescence.

One tough part about being a strong night owl is that if you have to be up early for work, school, or taking care of others, you might not get enough sleep. Your body wants to stay up late, but your schedule doesn’t always allow it. If you’re someone who naturally stays up late, it’s important to know that this can sometimes be linked to a higher risk of mental health challenges like depression or mood disorders.³ This doesn’t mean something is wrong with you—it just means your sleep pattern might make it harder to stay in sync with daily routines, which can affect your well-being. Understanding this connection can help you take steps to support your mental health.

Sleep duration 

Most adults need about 7-9 hours of sleep each night to feel and function their best during the day. But in today’s fast-paced world, nearly half of adults in Western countries are getting less than 7 hours—and often on purpose. Whether it’s staying up late to finish work, binge a show, or just find a little quiet time, sleep often gets pushed aside. If that sounds familiar, try experimenting with different amounts of sleep to see what helps you wake up feeling refreshed. And remember, sleep needs change with age—kids and teens need even more rest than adults to support their growth and development.⁴

• For newborns younger than 2 months, 14-17 hours of sleep per day is needed.
• Babies 3 months to 1 year old should sleep 12-15 hours per day.
• Children 1-3 years old should sleep 11-14 hours per day.
• Children 3-5 years old should sleep 10-13 hours per day.
• Children 6-12 years old should sleep 9-12 hours per day.
• Teens 13-18 years old should sleep 8-10 hours per day.

If you occasionally don’t sleep well or don’t get enough rest, a short nap—ideally 30 minutes or less—earlier in the day can give you a little boost and help you feel more alert. It’s a helpful way to recover from the occasional rough night. But relying on weekend sleep-ins to make up for lost sleep during the week can actually throw off your body’s circadian rhythm and make things worse in the long run. While it’s okay to catch up a little now and then, the best thing you can do is try to keep your sleep debt small by getting enough rest regularly.

Sleep regularity

Keeping a consistent sleep schedule—even on weekends—can really help your body’s internal clock stay on track. Try to go to bed and wake up around the same time every day, aiming to keep the difference within about an hour. Of course, life happens, and the occasional late night won’t throw everything off. But regularly staying up late on weekends and sleeping in the next morning can make it harder to fall asleep Sunday night, leading to that all-too-familiar Monday morning fog (sometimes called ‘social jetlag’). Being kind to your body by keeping a steady rhythm can make a big difference in how you feel throughout the week.

Sleep environment

Think of your sleep space as your personal oasis—a place where your body and mind can truly relax and recharge. Keeping your room cool, around 65°F, can help you fall asleep and stay comfortable through the night. If outside noise or a snoring partner makes it hard to rest, try using a sound machine or earplugs to create a more peaceful environment. And if you’re caring for someone at home, using a monitor with the volume turned low can help you stay connected without waking up at every little sound.

Creating a dark, cozy space can really help your body wind down for sleep. Try using blackout curtains to block outside light, and cover or unplug anything that glows—like LED lights on chargers or electronics. If that’s not possible, a comfy sleep mask can do the trick. And if you use an alarm clock, look for one that doesn’t shine all night long. 

If you can, try leaving your phone in another room at night. It might feel tough at first, but it can really help you avoid the urge to check it if you wake up. Make an effort to keep work, screens, and entertainment out of the bed too, so your brain starts to associate your bed with rest, not activity. And don’t forget the basics: a comfortable mattress and pillows that support your favorite sleep position can make a big difference in how well you sleep and how you feel in the morning.

Light exposure

Healthy sleep hygiene isn’t just about what you do at night—it starts the moment you wake up. If you can, carve out a few minutes in the morning to step outside—whether it’s for a walk, a bit of gardening, or just enjoying your coffee in the sunlight. Natural light in the morning helps your circadian rhythm sync up with the natural day-night cycle, making it easier to feel alert during the day and sleepy at night. Try to get outside during the day too, even for short breaks—it can boost your energy and help you fall asleep more easily later on. And when evening rolls around, give your brain a break from screens. The blue light from phones, tablets, and computers can trick your body into thinking it’s still daytime by suppressing melatonin production. Try turning off screens at least 30 minutes before bed to help your body wind down naturally.

Caffeine consumption

Many of us enjoy a good cup of coffee, tea, or maybe even an energy drink to get us through the day, but being mindful about when and how much caffeine you have can make a big difference in how well you sleep at night. According to the US Food and Drug Administration,⁵ healthy adults should limit their daily caffeine intake to 400 mg or less. And remember, caffeine isn’t just found in beverages. Chocolate, over-the-counter pain relievers, energy bars, weight-loss supplements, and even cold and flu medicine can all contain caffeine. If you’re trying to sleep better, it helps to keep an eye on these hidden sources. Most sleep experts suggest cutting off caffeine by around 2 p.m., or at least 6 to 8 hours before bedtime. Does that seem a little extreme? Well, caffeine can stick around in your system longer than you might think. For most people, it takes anywhere from 1.5 to 9.5 hours for your body to get rid of just half of the caffeine you’ve had (known as the elimination half-life). So, if you drink a regular 8-ounce cup of coffee with about 80–100 mg of caffeine, you could still have around half of that in your system five hours later. And if you’re going for a large coffee—like a venti from Starbucks—you might be getting close to 400–500 mg of caffeine in one go. That’s a lot for your body to process, especially if it’s later in the day. Everyone processes caffeine a little differently. How fast your body breaks down (or metabolizes) it can depend on things like your age, weight, and even your genes.⁶

Alcohol consumption

It might feel like having a drink before bed helps you relax and fall asleep faster—but alcohol can actually mess with your sleep architecture (another one of those dimensions of sleep), preventing a good night’s sleep. Most sleep experts suggest avoiding alcohol for at least three hours before bedtime. It can also relax the muscles in your throat, which can lead to snoring or even increase the risk of sleep apnea. So, if you’re trying to sleep better (and keep your bed partner happy), it might be worth skipping that nightcap.

Diet

What and when you eat can actually play a big role in your sleep. Your circadian rhythm takes cues not just from light, but also from your eating patterns. For example, eating breakfast when you first wake up and having a light evening meal closer to 5:00 pm or even earlier may help shift your circadian rhythm to an earlier sleep-onset time⁷ – meaning you will naturally start feeling sleepy earlier in the evening. If you’re a little hungry before bed, that’s okay—just try to keep your snack light and gentle on your stomach. Something like oatmeal, a banana, an apple, or a slice of whole-wheat toast can be a good choice. On the other hand, spicy foods close to bedtime might lead to heartburn or acid reflux, especially once you lie down, which can make it harder to fall asleep. If you know certain foods tend to give you heartburn or indigestion, it’s a good idea to avoid them within about three hours of going to bed.

Your body slows down digestion by about 50% while you sleep, so eating a high-protein meal right before bed can disrupt your sleep. Our bodies break down proteins slowly, which might leave you feeling too full or unsettled. Cutting back on fatty foods leads to improved overall health and may also improve sleep by supporting a healthy weight and increasing sensitivity to orexin. 

Exercise

Just like many other parts of our health, getting regular exercise can make a big difference in how well we sleep. It doesn’t necessarily mean we’ll sleep longer, but it can help us sleep more soundly and feel more refreshed during the day. Exercise also helps keep our body’s natural sleep-wake cycle—our circadian rhythm—on track, which can make it easier to fall asleep and wake up at consistent times. One study found that exercise improves sleep quality by increasing the stability of slow-wave sleep, a crucial stage of sleep for feeling rested and refreshed the next day.⁸

Getting outside for a workout—especially in the morning—can give your body an extra boost when it comes to setting a healthy sleep-wake routine. Exercising in natural daylight helps your internal clock stay in sync even more than indoor exercise does.

Try to finish exercising at least three hours before bedtime—working out too close to when you’re trying to wind down can leave your body feeling too energized to fall asleep easily. And if you’re aiming to be an early riser, getting your workout in soon after waking up can actually help shift your circadian rhythm earlier, making it easier to fall asleep and wake up earlier over time.

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