How to develop a good sleep hygiene routine

Published September 7, 2022


Getting quality, restful sleep is an important part of daily wellness. Sleep is when our bodies regenerate. We spend nearly one-third of our lives sleeping! Unfortunately, nearly half of U.S. adults report getting six or fewer hours of sleep each night. Poor sleep patterns put our bodies and minds at risk for negative health outcomes.

Whether you have difficulty falling asleep or staying asleep, the first-line treatment of sleep disorders begins with sleep hygiene. Developing a good sleep hygiene routine, to prepare your body for sleep, happens during the day and at night.

To develop a good sleep hygiene routine:

  • Aim for a planned sleep period of 7-8 hours
  • Start lowering the lights 1-2 hours before your planned bedtime
  • Wake up at the same time each day, including weekends
  • Keep your room cool and dark at night and well-lighted during the day
  • Limit caffeine and alcohol, as well as blue light from screens

Other issues can contribute to disrupted sleep, so it’s important to talk to your primary care provider who can help to rule out underlying diseases or conditions. This starts with a conversation with your health care provider and an in-depth review of your sleep concerns to develop a plan of care that is right for you.

Become a patient or schedule an appointment at Journey Family Medicine today.

Learn more:

Management of Common Sleep Disorders; American Family Physician. 2013;88(4):231-238

DISCLAIMER: No content on this website, regardless of date, should be used as a substitute for direct medical advice from your primary care provider.