Sleep Health

Healthy Sleep Habits & Sleep Hygiene

Small, consistent habits make a big difference in how well you sleep. Here are evidence-based sleep hygiene practices — and how to know when habits alone aren't enough.

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What is sleep hygiene?

Sleep hygiene refers to the daily habits and environmental factors that support consistent, restful sleep. Good sleep hygiene won't cure a sleep disorder, but it creates the conditions your body needs to sleep well.

Habits that help

  • Keep a consistent sleep and wake time — even on weekends
  • Get morning light and limit bright screens before bed
  • Avoid caffeine late in the day and heavy meals near bedtime
  • Keep your bedroom cool, dark, and quiet
  • Wind down with a calming routine instead of scrolling

When habits aren't enough

If you practice good habits but still snore loudly, wake unrefreshed, or feel tired all day, an underlying condition like sleep apnea may be the cause. Learn the signs of sleep apnea or consider home sleep testing.

Keep Reading

Related Topics

Sleep Health Resource Center

Physician-reviewed sleep guides. →

Why Am I Always Tired?

Common causes of daytime fatigue. →

Home Sleep Apnea Testing

Diagnose sleep apnea from home. →

Questions

Frequently Asked Questions

Sleep hygiene is the set of daily habits and environmental factors - like a consistent schedule, light exposure, and a cool, dark bedroom - that support restful sleep.
Many people notice improvement within a few weeks of consistent habits, though results vary. If problems persist, an underlying sleep disorder may be involved.
If you sleep enough but still feel tired, snore loudly, or wake gasping, habits alone may not be the issue - it may be worth testing for sleep apnea.

Physician-led sleep care across Georgia.

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