Sleep hygiene refers to habits and environment supporting good sleep. While important, sleep hygiene alone often isn’t sufficient for chronic insomnia. Sleep hygiene checklist covers evidence-based practices that support broader sleep treatment.
Bedroom environment
- Cool temperature (60-67°F)
- Dark — blackout curtains, eye mask if needed
- Quiet — earplugs or white noise if needed
- Comfortable mattress and pillows
- Bed for sleep and intimacy only — not work, eating, watching TV
Schedule
- Consistent sleep and wake times (even weekends)
- Aim for 7-9 hours
- Don’t go to bed too early
- Get morning sunlight exposure
- Avoid daytime naps if having insomnia (or limit to 20-30 min before 3 PM)
Substances
- No caffeine after noon
- Limit alcohol — disrupts sleep architecture
- No nicotine before bed
- Limit fluid intake before bed (reduce nighttime bathroom trips)
- Don’t go to bed hungry or overly full
Pre-bed routine
- Wind-down routine 30-60 minutes before bed
- Dim lights in evening
- No screens in bed (or use night mode/glasses)
- Calming activities — reading, light stretching, meditation
- Avoid stimulating activities (intense exercise, work, arguments)
Daytime habits
- Regular exercise (not within 2-3 hours of bed)
- Get sunlight, especially in morning
- Manage stress through stress management techniques
- Avoid clock-watching
If you can’t sleep
- Don’t lie in bed for more than 15-20 minutes if not sleeping
- Get up, do calming activity in dim light
- Return to bed when sleepy
- Don’t check the time
The hygiene limitation
For chronic insomnia, sleep hygiene alone often isn’t enough. CBT-I (which incorporates hygiene plus other components) is more effective. Don’t beat yourself up if perfect hygiene doesn’t fix chronic insomnia.
Frequently Asked Questions
Is sleep hygiene enough for insomnia?
Often not for chronic insomnia. CBT-I more effective.
How long until hygiene improvements help?
2-4 weeks for noticeable changes if hygiene was the main issue.
Should I really avoid screens?
Blue light affects melatonin. Some evidence for benefit; effect modest.
Is napping bad?
For insomnia, yes — reduces sleep drive. Otherwise short naps fine.
What about weekend sleeping in?
Disrupts circadian rhythm. Try to maintain similar schedule.
The bottom line on sleep hygiene
Important foundation for sleep but often insufficient alone for chronic insomnia. Implement consistently; consider CBT-I for persistent problems.