Quick sleep habits quiz: Do you stay up past 10 or 11 p.m.? Doomscroll in bed? Hit that tempting snooze button? These counterproductive habits quickly sabotage restorative sleep, which is why experts are quick to recommend the opposite: a set of nighttime rituals and boundaries collectively called sleep hygiene. Preparing for and protecting your sleep have been shown to promote better sleep – with fewer disruptions and more restoration. 

The rules of sleep hygiene include:

  • Keep a consistent sleep and wake schedule.
  • Make your bedroom cool, dark, and cozy.
  • Do calming, relaxing activities before bed and avoid stressors.
  • Don't use your phone in bed.
  • Follow the same bedtime routine every night.
  • Stay active during the day so your body is tired at night.

These may sound simple enough, but the devil is in the details. There isn't an exact science to sleep hygiene, so you'll need to tweak strategies until they work for your specific needs and circumstances. Below are some ways fellow readers have fine-tuned their sleep hygiene strategies for maximum impact. 

The most popular solutions? Doing something boring before bed to turn off their brain, keeping the bedroom dark and cool, listening to soothing sounds, and starting a wind-down routine nearly two hours before bedtime.

What Does Sleep Hygiene Look Like for You?

"Getting up at the same time and getting outside right away for a short walk or jog around the block. I bike to work for more exercise and get outside on breaks. I try to eat healthy snacks throughout the day to curb night snacking, and I like to do something fun at the end of day, like live music or dinner with a friend. I need a reward for a long workday; otherwise, it's hard to sleep and prepare for another day. I start my bedtime routine two hours ahead to tell my brain it's time." – Liz, Canada

"I do crosswords before bed to allow my brain to think, but not about things that give me anxiety. If I wake up in the middle of the night, I try to imagine some scenario like going to a fancy party, then I think of every small detail. I think about what type of dress I might wear, how the material feels, what shoes and jewelry I would wear, etc. I think about the scenery: Is it in a garden maze or a hotel? Is it night or day? Somewhere in that thinking, I fall back asleep." – Nicole, Maine

"I do a self-guided visualization of driving along a boring road to a 'sleep clinic.' Everything is boring – nothing to stimulate the ride there, and the clinic is boring. Everything is white, escalators instead of stairs, polite but not chatty staff. The bedroom overlooks treetops, but no animals in the forest." – Louise, Wales 

"Listening to podcasts helps me to switch off the racing thoughts that normally occur at night when I'm trying to get to sleep." – Dianne, Australia

"The most successful strategy for me was to retrain my brain to make the association with my bed for only sleeping. I keep the bedroom clutter free (no screens, books, game consoles). I stay out of the bedroom until I'm so tired that I can't keep my eyes open, then (and only then), I get into bed and do absolutely nothing else. If I don't fall asleep within 30 minutes, I get out of the bed and go into another softly lit room. I also make sure I get out of bed at the same time every morning." – Sarah, United Kingdom

"Sticking to a consistent bedtime and waketime helps – turning off the Netflix show on time, even if it's riveting. Also protecting my waketime by not agreeing to early morning meetings or workout classes, and not hitting snooze either. Being intentional about sleep has made a huge difference." – Liz, Pennsylvania

"Making a list of all the things I am thinking of at night that are keeping me awake or stressing me out. This helps me know that they will be there when I wake up and I don't have to try to remember." – Cheri, Michigan

"I have a pair of sleep headphones that are like a headband, so I can also use it as an eye mask if I want. The headphones don't impact my ability to sleep on my side, and it makes falling asleep to a guided meditation or white noise a lot easier." – Briana, Washington

"Having a lamp on an outlet timer in the bedroom set up so that the lamp turns on a few minutes before my first morning alarm goes off. Waking up to a brightly lit room helps with morning wakefulness." – Jonathan, Missouri

"The biggest help was a weighted blanket. It was the quickest and most impactful aid, helping me fall asleep quicker and also helping me to relax when I'm stressed. Also helpful was treatment for my ADHD – the short-acting stimulants really changed the game." – Caitlyn, Texas

"I listen to a hypnotherapist on TikTok named Luke Pearce. His free sleep hypnosis audio is better than my one-on-one sessions. The first time I listened to him, I slept seven hours straight without waking up once, which never happens." – An Embody Reader

"I realized I had to start mentally preparing for bed hours before I actually go to sleep. I walk my dog at 7 p.m., and Alexa reminds me to 'mentally prepare for bed' at 8:20. That gives me 40 minutes of time before I head to bed at 9. Starting the routine early and doing the same each night really helps my body and brain realize it's sleep time." – Sarah, Canada