🌙
Sleep Hygiene
A consistent set of habits that protect sleep quality.
Ongoing daily habit.
Every night, consistently.
About this practice
Sleep hygiene refers to the cluster of daily habits — consistent timing, a dark/cool bedroom, limited screens before bed — that most reliably support falling and staying asleep. It's the foundational layer underneath nearly every other sleep-focused intervention.
How to do it
- Go to bed and wake up at the same time every day, including weekends.
- Keep the bedroom dark, quiet, and cool (around 18-20°C / 65-68°F).
- Stop screens (phone, TV, laptop) at least 30-60 minutes before bed.
- Avoid caffeine after early afternoon and heavy meals close to bedtime.
- Reserve the bed for sleep only — not work, scrolling, or watching TV — so your brain associates it with rest.
Conditions it may help with
Track your practice
Log the days you actually do this practice to build a streak — your log stays on this device and shows up on your account page alongside every other practice you're tracking.