Sleep hygiene: tips for better, healthier sleep
The term sleep hygiene refers to behaviors and habits that can contribute to better sleep. In our daily lives, we are often faced with obstacles that can disrupt our sleep—whether it's a buzzing mosquito at night, a hot summer evening, the noise from a nearby construction site, or a neighbor’s party. Restful sleep plays an important role in both physical and mental health. About a quarter of people in Germany report sleeping poorly or very poorly (Statista, 2021). However, we can do a lot ourselves to improve our sleep hygiene—for example, an evening routine can be very helpful.
In this article, we explain why sleep hygiene is important and outline its key principles that you can take advantage of.
Table of Contents
- What is sleep hygiene?
- Criteria for poor sleep quality
- Principles of sleep hygiene
- How much sleep do I need?
What is sleep hygiene?
The term "sleep hygiene" refers to practices and behaviors that aim to promote healthy and restorative sleep. The word “hygiene” comes from the Greek word “hygieinos,” which means “healthy” or “related to health.” In combination with “sleep,” the term refers to shaping one’s sleep environment and sleep-related habits (Cleveland Clinic, 2017).
Sleep hygiene: What are the functions of sleep?
To better understand the importance of healthy sleep and sleep hygiene, it can be helpful to look at the functions sleep serves in our bodies. Sleep is important for:
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Physical and mental recovery
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Regeneration of tissues and body structures
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Processing and retaining new information
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Coping with daily emotional experiences
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Regulating metabolism
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Immune defense and disease prevention
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Removal of waste products from the brain
Source: Cleveland Clinic, 2023
Criteria for poor sleep quality
This checklist can help you identify possible signs of poor sleep. Note which statements apply to you. If several of them are true for you, it may be a good idea to reassess your sleep habits and determine where changes may be necessary.
| Criteria | YES |
|---|---|
| Difficulty falling asleep (more than 30 minutes). | [ ] |
| Frequent nighttime awakenings and difficulty falling back asleep (wake time of approximately 20 minutes). | [ ] |
| Waking up too early and not being able to fall back asleep. | [ ] |
| Sleep is not restorative; you don’t feel refreshed in the morning. | [ ] |
| Daytime fatigue or sleepiness, even with adequate sleep duration. | [ ] |
| Frequent sleep interruptions due to breathing issues, pain, etc. | [ ] |
| Snoring or breathing pauses observed by others. | [ ] |
| Use of sleep medication or alcohol to fall asleep. | [ ] |
| Worrying about sleep, leading to stress or anxiety. | [ ] |
| Spending less than 85 percent of your time in bed actually sleeping. | [ ] |
Source: Derived from Suni & Rehmann, 2023
Principles of sleep hygiene
By rethinking and adapting your sleeping habits, you can help to improve your general health and well-being. Below you will find the most important measures that contribute to this.
1 – Create a healthy sleep environment
| Measure | Explanation |
|---|---|
| Room temperature (16–18°C) | A cool room temperature supports the body’s natural drop in temperature in the evening and promotes the release of melatonin. Seasonally appropriate bedding and ventilation can help. |
| Darkness | Darkness in the bedroom signals the body that it's time to sleep and supports melatonin production. Use curtains, blinds, or a sleep mask. |
| Comfortable sleep environment | A pleasant sleep environment helps you fall asleep faster and stay asleep. Invest in a quality mattress and suitable pillows to ensure comfort. |
| Reduce noise | Noise can disrupt sleep and cause stress. Use earplugs if necessary to minimize disturbing sounds. |
| Fresh air and pleasant smell | Fresh air and a nice scent in the bedroom can promote relaxation and improve sleep quality. Regular airing and light room fragrances may help. |
| Tidy sleep space | A clean and tidy environment can reduce stress and lead to better relaxation. Ensure your sleeping area is free of clutter and distractions. |
| Comfortable sleepwear | Uncomfortable clothing can disturb sleep by causing itching or pinching. Choose comfortable sleepwear to avoid such issues. |
Source: Mayo Clinic, 2022; NHS, 2024
2 – Establish consistent sleep times
Consistent sleep schedules are another key component of effective sleep hygiene. Regular sleep and wake times help normalize the body’s circadian rhythm, promoting better sleep. Here are the main points:
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Regular bed and wake times: If you always wake up at the same time during the week and then wake up at that time on weekends too, that's your internal clock at work. Stick to consistent bed and wake times, even on weekends, to best support your rhythm and improve sleep quality.
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Proper use of naps: Naps should ideally occur in the early afternoon when most people naturally experience a dip in energy and alertness. Keep naps to 20–30 minutes, as longer naps can disrupt nighttime sleep. A strong need for long or frequent naps may indicate poor sleep quality (Lovato & Lack, 2010; Pacheco & Adavadkar, 2024).
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Sleep as a priority: Healthy sleep should be a high priority in your life. It significantly impacts your performance and overall health. In today’s performance-driven society, restful sleep is fundamental.
Source: Cleveland Clinic, 2023
3 – Build an evening routine and avoid distractions
An effective evening routine is essential for a restful night and helps you fall asleep more easily. Consider the following tips:
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Avoid electronics: Avoid using electronic devices 30–60 minutes before bed, as blue light reduces melatonin production.
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Bedroom association: Use your bed and bedroom only for sleep, so your body associates it with resting. If you can’t fall asleep within 20–30 minutes, get up and try again later.
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Relaxation exercises: Incorporate regular relaxation techniques into your evening routine, especially if you feel tense or anxious in the evenings—for example, breathing exercises.
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Reduce bright lights: Avoid bright lighting before bed to help your body prepare for sleep.
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Consistency: Whatever your routine looks like, stick to it consistently so it becomes a habit.
Source: Suni & Rosen, 2024
4 – Reduce your stress level
Many people experience daily stress that negatively affects their sleep. This quickly creates a vicious cycle: poor sleep increases stress the next day, which in turn makes for another restless night. Stress triggers the release of cortisol and other hormones that keep the body alert, making it harder to fall and stay asleep—especially in the evening. Chronic stress is also linked to insomnia and other sleep disturbances.
To break the cycle and lower cortisol levels in the evening, it's essential to incorporate relaxation techniques and sufficient physical activity into your daily routine (Johnson, 2018).
5 – Follow a healthy daily routine
Your everyday choices also affect sleep quality and are part of good sleep hygiene. These points can help you achieve restful sleep:
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Regular exercise: Physical activity contributes significantly to sleep quality. It helps you fall asleep faster, sleep more deeply, and feel more rested. It also reduces stress-related cortisol, releases endorphins, and reduces daytime fatigue. Aim for at least 30 minutes of moderate activity daily, such as biking, jogging, or swimming, but avoid intense exercise 2–3 hours before bedtime (John Hopkins, 2024).
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Sunlight exposure: Natural daylight helps regulate your circadian rhythm. Especially in the morning, daylight suppresses melatonin and boosts alertness. It also positively impacts mood, helping reduce anxiety and nervousness.
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Avoid stimulants: The timing of caffeine intake matters. Avoid caffeine (in coffee, tea, soda) at least 6 hours before bedtime. Caffeine can stay in the body for 3–7 hours. Nicotine raises heart rate and blood pressure and should be avoided for healthy sleep and general health.
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Alcohol consumption: Even small amounts of alcohol can reduce sleep quality—by 9.3% for light intake and 24% for moderate consumption. Avoid alcohol for at least 3 hours before bed. It’s a diuretic and can lead to frequent awakenings. Alcohol also relaxes throat muscles, increasing snoring and worsening sleep apnea symptoms (Bryan & Singh, 2024).
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Light, digestible meals in the evening: Heavy meals before bedtime can cause indigestion, raise body temperature, and disturb sleep. Avoid heavy foods like fried meals or creamy pasta at least 3 hours before going to bed.
Source: Suni & Rosen, 2024
How much sleep do I need?
Besides sleep quality, duration also matters. The table below shows general sleep recommendations by age group. Individual needs may vary depending on health, lifestyle, activity, and environment:
| Age Group | Recommended Sleep Duration per Day |
|---|---|
| Newborns (0–3 months) | 14–17 hours |
| Infants (4–11 months) | 12–15 hours |
| Toddlers (1–2 years) | 11–14 hours |
| Preschoolers (3–5 years) | 10–13 hours |
| School-age children (6–13 years) | 9–11 hours |
| Teenagers (14–17 years) | 8–10 hours |
| Adults (18–64 years) | 7–9 hours |
| Older adults (65+ years) | 7–8 hours |
Source: NHS, 2024
Summary
Sleep hygiene refers to behaviors and habits that promote restful sleep and are closely linked to our overall health. Signs of poor sleep include difficulty falling asleep (more than 30 minutes) and frequent night awakenings. Key principles of good sleep hygiene include a quiet, dark sleep environment, regular sleep and wake times, and avoiding stimulating substances like caffeine and alcohol before bedtime. Your bedroom should only be used for sleep and relaxation. By consistently applying these principles, you can improve the quality of your sleep—and in turn, your health.
