Sleep hygiene: sleeping better with simple habits

In short: Sleep hygiene means habits and conditions that promote restful sleep: fixed times, a dark, cool room and a calm evening without screens and caffeine.

In more detail: Adults need on average about 7 to 9 hours, teenagers usually more. Regularity and sleep quality matter, not just duration.

In Depth

• Fixed times: Go to bed and get up at similar times every day if possible, also at weekends. This stabilises the body clock.
• Light: Daylight in the morning, dim light in the evening. Bright, blue-rich light in the evening (screens) can delay falling asleep. Night mode and distance help, better is a screen break in the last hour.
• Bedroom: Dark, quiet, rather cool (often around 16 to 19 °C). Use the bed only for sleeping, not for working.
• Caffeine and alcohol: Caffeine acts for many hours, skip it in the afternoon if you are sensitive. Alcohol makes you tired but disturbs sleep in the second half of the night.
• Food and exercise: Avoid heavy meals late in the evening. Exercise in the daytime promotes sleep, intense exercise right before bed can be stimulating.
• Bedtime rituals: Reading, calm music, breathing exercises (relaxation). If you cannot fall asleep, get up briefly after about 20 minutes and do something calm instead of brooding.
• Naps: Short (20 to 30 minutes) and not too late.
• When to see a doctor? If trouble falling or staying asleep lasts for weeks, you snore loudly and breathing pauses are noticed, or you are extremely tired in the daytime.

See also: sleep and computer work

General information, not medical advice. For complaints or questions about your situation, talk to a doctor.