Sleep hygiene is the set of daily habits and bedroom conditions that make good sleep more likely: a steady schedule, a cool, dark and quiet room, and a wind-down that leaves screens, caffeine and heavy meals behind. The CDC, Mayo Clinic, Harvard Health and the American Academy of Sleep Medicine all recommend the same core habits.
None of these habits is complicated, and you do not need to adopt them all at once. Start with two or three that fit your evenings, and build from there.
12 sleep hygiene habits health experts recommend
- Wake up at the same time every day. The CDC, Mayo Clinic and the American Academy of Sleep Medicine all recommend going to bed and getting up at consistent times, and Mayo Clinic and the American Academy of Sleep Medicine specify weekends too.
- Give yourself enough time in bed. The CDC recommends seven or more hours of sleep a night for adults ages 18 to 60, and Mayo Clinic says healthy adults need at least seven hours.
- Build a relaxing wind-down routine. The American Academy of Sleep Medicine recommends a relaxing bedtime routine, and Harvard Health suggests setting aside an hour before bed for calm activities such as reading in soft light, a warm bath or gentle stretching.
- Put screens away at least 30 minutes before bed. Both the CDC and the American Academy of Sleep Medicine recommend turning off electronic devices at least 30 minutes before bedtime.
- Keep your bedroom cool, dark and quiet. Mayo Clinic recommends a cool, dark and quiet room. Harvard Health suggests about 65 to 68°F at night, along with light-blocking curtains and white noise if needed.
- Cut off caffeine in the afternoon. The CDC and the American Academy of Sleep Medicine advise avoiding caffeine in the afternoon or evening.
- Skip alcohol close to bedtime. The CDC and the American Academy of Sleep Medicine both advise avoiding alcohol before bed. Harvard Health notes that alcohol can become stimulating a few hours later and wake you up.
- Avoid large meals before bed. The CDC and the American Academy of Sleep Medicine advise against a large meal before bedtime. Harvard Health suggests finishing dinner at least three hours before you sleep.
- Move during the day. The CDC, Mayo Clinic and the American Academy of Sleep Medicine all list regular exercise as a sleep habit. Mayo Clinic suggests avoiding vigorous activity close to bedtime.
- Keep naps short and early. Harvard Health suggests naps of half an hour or less, and Mayo Clinic suggests limiting naps to no more than an hour and avoiding them late in the day.
- Get up if you cannot sleep. If you are not asleep after about 20 minutes, the American Academy of Sleep Medicine and Mayo Clinic both suggest leaving bed and doing something quiet and relaxing until you feel sleepy.
- Save your bed for sleep. The American Academy of Sleep Medicine and Harvard Health both recommend using the bed only for sleep and intimacy.
The habits at a glance
| Habit | What the guidance says | Who recommends it |
|---|---|---|
| Consistent schedule | Same bedtime and wake time every day | CDC, Mayo Clinic, American Academy of Sleep Medicine |
| Enough sleep | At least seven hours for most adults | CDC, Mayo Clinic |
| Screens off | At least 30 minutes before bed | CDC, American Academy of Sleep Medicine |
| Bedroom | Cool, dark and quiet; about 65 to 68°F | Mayo Clinic, Harvard Health |
| Caffeine | Avoid in the afternoon and evening | CDC, American Academy of Sleep Medicine |
| Can't sleep | Get up after about 20 minutes and do something calm | American Academy of Sleep Medicine, Mayo Clinic |
Where sleepwear fits into sleep hygiene
A cool room is one of the most consistent recommendations, and Cleveland Clinic suggests pairing it with breathable pajamas, sheets and blankets suited to the season. Choose a set that is comfortable at your bedroom's temperature: lighter coverage if you run warm, full-length sleeves and pants if you run cool.
The Gisele TENCEL™ Modal Long PJ Set ($158, sizes XXS–XXL) is cut from TENCEL™ Modal with a touch of elastane, which Eberjey describes as buttery soft and breathable. If you prefer a roomier fit, the Gisele TENCEL™ Modal Slouchy PJ Set ($148, sizes XXS–XL) has a slouchier silhouette in the same fabric. At Eberjey, we also like the ritual itself: changing into pajamas at the same time each night can become part of the wind-down routine the experts recommend.
Make the room dark
Mayo Clinic suggests room-darkening shades to keep the room dark, and the American Academy of Sleep Medicine recommends limiting bright light in the evening. If streetlights or early sunrises are a problem, an eye mask is a simple fix. The Inez Washable Silk Eye Mask ($48, one size) is made from 100% Washable Silk. Our guide on whether sleep masks help you sleep covers what to look for.
Start small and be consistent
Pick the two habits that would change your evenings the most, such as a fixed wake time and screens off 30 minutes before bed, and give them a few weeks. Harvard Health suggests keeping a sleep diary for at least two weeks to spot patterns. Clean pajamas are part of a comfortable bed, too; our article on how often to wash your pajamas covers how to keep them fresh.
If you follow good sleep habits and still have trouble sleeping, talk to your doctor. Ongoing sleep problems can have medical causes that are worth checking.
Frequently asked questions
What is sleep hygiene?
Sleep hygiene is the set of daily habits and bedroom conditions that support good sleep, such as a consistent schedule, a cool, dark and quiet room, and avoiding caffeine, alcohol and screens before bed.
What are the most important sleep hygiene habits?
The habits health organizations mention most often are a consistent sleep and wake time, at least seven hours in bed, a cool, dark and quiet bedroom, and turning off screens at least 30 minutes before bed.
How long before bed should I stop using screens?
The CDC and the American Academy of Sleep Medicine recommend turning off electronic devices at least 30 minutes before bedtime.
What should I do if I can't fall asleep?
If you are not asleep after about 20 minutes, the American Academy of Sleep Medicine and Mayo Clinic suggest getting out of bed and doing something quiet and relaxing until you feel sleepy.
When should I stop drinking caffeine?
The CDC and the American Academy of Sleep Medicine advise avoiding caffeine in the afternoon and evening.
Do pajamas affect sleep hygiene?
A cool bedroom is a core sleep hygiene habit, and Cleveland Clinic recommends breathable pajamas and bedding suited to the season, so choose a set that keeps you comfortable at your room's temperature.
