Guides ยท Psychology
Better Sleep Hygiene Basics
Build habits that support sleep
This guide explains sleep hygiene: keep a consistent sleep schedule, get morning light, reduce caffeine and late-night screens, and build a wind-down routine to improve sleep quality over time.
- sleep hygiene
- circadian
- insomnia
- light exposure
- wind-down
Keep a consistent schedule
Wake up at the same time most days; protect your wake time even if sleep varies.
Use light strategically
Get bright light in the morning; dim lights and screens in the evening.
Reduce sleep disruptors
Limit caffeine later in the day and avoid heavy meals or alcohol close to bedtime.
Build a wind-down
Use a short routine (reading, stretching, shower) to cue sleep; keep the bedroom cool and dark.