The Science of Sleep Hygiene: Habits for Better Nights

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 Introduction

Good sleep hygiene is the foundation of healthy rest. It refers to daily habits and environmental factors that influence sleep quality. Practicing proper sleep hygiene can prevent insomnia and improve overall well-being.

What Is Sleep Hygiene?

Sleep hygiene means creating the right conditions for sleep — from lifestyle choices to bedroom environment.

1. Consistent Sleep Schedule

  • Go to bed and wake up at the same time daily.

  • Avoid long daytime naps.

  • Train your body’s internal clock.

2. Optimize Bedroom Environment

  • Keep the room dark, cool, and quiet.

  • Invest in a comfortable mattress and pillows.

  • Remove distractions like phones and TVs.

3. Limit Stimulants

  • Reduce caffeine, nicotine, and alcohol.

  • Replace evening coffee with herbal tea.

  • Avoid heavy meals before bedtime.

4. Healthy Evening Routine

  • Journaling to clear the mind.

  • Gentle yoga or meditation.

  • Reading a book instead of scrolling online.

5. Morning Habits That Improve Sleep

  • Expose yourself to sunlight in the morning.

  • Exercise regularly.

  • Stay hydrated during the day.

Conclusion
Sleep hygiene is not about strict rules but about consistency. By making small changes in your daily routine, you can transform your nights into restful and refreshing sleep.

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