6 Simple Sleep Hygiene Tips for a Better Night’s Rest

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

From sticking to a consistent bedtime to creating a relaxing sleep environment, these expert-backed tips can help you get a better night’s sleep.

Having trouble getting a good night’s sleep? You’re not alone. Research shows that up to 50% of adults over 60 experience some form of insomnia. While sleep can become more disrupted as we get older, sleepless nights aren’t always inevitable.

A good night’s rest starts well before you climb into bed at night. And the habits you practice throughout the day, known as your sleep hygiene, can set you up for better sleep. From creating a comfortable bedroom environment to sticking to a consistent bedtime routine, these small changes can make a big difference.

Here are nine expert-backed sleep hygiene tips to help you get a better night’s rest.

From sticking to a consistent bedtime to creating a relaxing sleep environment, these expert-backed tips can help you get a better night’s sleep.

Here are nine expert-backed sleep hygiene tips to help you get a better night’s rest.

1. Stick to a consistent sleep schedule

One of the best things you can do for your sleep is to go to bed and wake up at the same time every day — even on weekends!

"Step number one is to wake up at the same time seven days a week," says Dr. Michael Breus, a double board-certified clinical psychologist and sleep specialist known as “The Sleep Doctor.” This is because maintaining a regular wake-up time helps regulate your body's circadian rhythm, or internal clock, which controls when you feel sleepy and alert.

"Waking at approximately the same time each day helps reinforce the body's circadian rhythm," adds Karla Thompson, a registered polysomnographic technologist and certified clinical sleep health educator. This consistency, she says, can make it easier to feel sleepy at the appropriate time each evening.

2. Get your room ready

Your bedroom environment can make a big difference in how well you sleep. "You want your sleep oasis to be cave-like, cool, dark and quiet," says Patricia Read, a certified family sleep coach and owner of Goldilocks Sleep Solutions.

Read recommends keeping the bedroom temperature between 60 and 67 degrees Fahrenheit. The temperature you find most comfortable can vary, but in general, cooler is better. Blackout curtains or an eye mask can help block unwanted light. And if you have background sounds getting in the way of your slumber, sleeping with earplugs or a white noise machine may help drown them out.

Choosing breathable bedding made of materials like cotton and reducing unnecessary light can also help minimize sleep disruptions.

3. Develop a relaxing bedtime routine

What you do in the hours leading up to bedtime can make a big difference in the type of sleep you get. "I recommend setting aside 30–60 minutes for calming activities such as reading, gentle stretching or listening to relaxing audio," says Thompson. "The goal is to create a predictable transition from daytime activity to nighttime rest."

Lauri Leadley, founder and president of Valley Sleep Center, has a bedtime routine that includes taking a warm bath or shower, reading a book and occasionally journaling or practicing breathing exercises.

Your routine doesn’t have to be elaborate. The idea is to find a few calming activities that you enjoy and doing them before bedtime to help you wind down and relax into sleep.

4. Put away your electronic devices

If your pre-bed routine involves binging your favorite television shows or scrolling aimlessly on your phone, you aren’t doing your sleep any favors. That’s because the blue light emitted by phones, tablets and other screens can affect your body's production of melatonin, a hormone that helps regulate sleep.

To avoid this, Leadley recommends powering down electronic devices at least an hour before bedtime. “This may be the most challenging but trust me, once you form the habit, you will look forward to maintaining it," she says.

If you feel the urge to reach for your phone, try replacing it with a non-screen activity instead. Try reading a book, listening to soothing music or practicing a few minutes of deep breathing.

5. Watch your afternoon caffeine intake

That afternoon cup of coffee may give you a little buzz to help you get through your to do list. But it may also be keeping you awake longer than you realize.

Since caffeine is a stimulant, it can make it harder to fall asleep, even hours after you've finished your drink. "Caffeine can be a tricky 'sleep sabotager,'" says Read. She explains that it blocks the tired feeling that naturally builds throughout the day, making it harder for your body to recognize when it's time for rest.

Breus recommends stopping caffeine by 2 p.m. Read goes so far as to suggest avoiding it after noon. The cutoff time depends on how sensitive you are. But if you feel like it may be keeping you up at night, try stopping after your morning serving.

And remember, caffeine isn't just found in coffee. Tea, soda, chocolate and some medications can also contain it, which means they can also affect your sleep.

6. Get some natural light in the morning

A little morning light exposure can help you get your sleep off to the right track by regulating your body's internal clock. This makes it easier to feel alert during the day and sleepy at night.

"When you wake up in the morning, do me a favor: walk outside and get 15 minutes of sunshine," recommends Breus. You can do this by enjoying your morning coffee outside, taking a short walk, or spending a little time in the garden. Even short bursts of time outdoors or sitting near a sunny window can help reinforce your body's natural sleep-wake cycle. It’s a great way to get your sleep on track.

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