Sleep Hygiene

Understanding healthy sleep habits and how to improve your rest 

Sleep hygiene refers to the daily habits, routines, and environmental factors that support consistent, good-quality sleep. These habits influence how easily you fall asleep, how often you wake during the night, and how rested you feel in the morning. Improving your sleep hygiene does not require major changes. Instead, it involves small, practical adjustments that help your body and mind recognise when it's time to wind down and rest. 

What Good Sleep Hygiene Looks Like 

Good sleep hygiene generally includes: 

• A regular sleep schedule 

• A restful sleep environment 

• Calming pre-bedtime routines 

• Limiting factors that disrupt sleep, such as caffeine, screens, or irregular hours

• Healthy daytime habits that support your natural sleep–wake cycle 

These behaviours work together to improve your overall sleep quality, which can support your energy levels, mood, concentration, and overall wellbeing. 

Tips for Improving Your Sleep Hygiene 

Create a Consistent Routine 

Go to bed and wake up at the same time each day, including weekends. A consistent routine helps regulate your body’s internal clock and improves long-term sleep quality. 

Build a Calming Pre-Bed Wind-Down 

Spend the 30–60 minutes before bed doing something relaxing, such as reading, stretching, journalling, or gentle breathing exercises. Reducing bright light and limiting screen use can help your body naturally prepare for sleep. 

Set Up a Restful Environment

Aim for a dark, quiet, and cool bedroom. Keep your sleep space dedicated to rest where possible, avoiding work, study, or device-heavy activities in bed. 

Be Mindful of Stimulants 

Limit caffeine after midday and avoid heavy meals close to bedtime. While alcohol may make you feel sleepy, it can lead to more fragmented sleep throughout the night. 

Get Sunlight and Movement During the Day 

Exposure to natural light, especially in the morning, helps regulate your sleep–wake  cycle. Light movement such as walking or stretching can also improve sleep quality. 

Keep Naps Short 

If you need a nap, aim for 20–30 minutes earlier in the day. Longer or late-afternoon naps can make it harder to fall asleep at night. 

If You Can't Fall Asleep 

If you are awake for more than around 20 minutes, get up and do something calming in low light. Avoid checking the time, as clock-watching can increase stress and make it harder to fall asleep.

A Final Tip 

Good sleep takes consistency and patience. Small daily changes can have a big impact over time. Prioritising sleep supports your focus, mood, and overall wellbeing, helping you feel your best each day. 

If you’d like professional support with your sleep, Horizon Clinics offers convenient telehealth appointments where you can discuss your sleep concerns, receive tailored recommendations, and develop a plan that fits your lifestyle.

You may call or book a consultation to get tailored support for improving your overall wellbeing.