Skills Library

Sleep Hygiene

health

Optimize your sleep environment and habits to improve sleep quality, energy, and overall health.

Why Sleep Matters

Sleep is the foundation of physical health, mental clarity, emotional regulation, and performance. Most adults need 7-9 hours of quality sleep.

The Sleep Environment

Temperature

  • Keep bedroom cool: 65-68°F (18-20°C)
  • Your body needs to cool down to sleep

Darkness

  • Use blackout curtains or an eye mask
  • Cover or remove LED lights
  • Darkness triggers melatonin release

Sound

  • Quiet is ideal; use earplugs if needed
  • White noise can mask disruptions
  • No TV or stimulating audio

Bed

  • Reserve bed for sleep and intimacy only
  • Invest in comfortable mattress and pillows
  • Use breathable bedding

Daily Habits for Better Sleep

Morning

  • Wake at the same time daily (even weekends)
  • Get bright light within 30 minutes of waking
  • Avoid hitting snooze

Afternoon

  • Limit caffeine after 2pm (or 12pm for sensitive sleepers)
  • Exercise, but not within 3 hours of bed
  • Limit naps to 20-30 minutes, before 3pm

Evening

  • Dim lights 2 hours before bed
  • Reduce screen time (or use blue light filters)
  • Avoid heavy meals and alcohol

Bedtime

  • Wind down routine: reading, stretching, bath
  • Go to bed at the same time nightly
  • If you can't sleep in 20 minutes, get up and do something calm until sleepy

The Wind-Down Ritual

  1. Set a "screens off" alarm 1 hour before bed
  2. Dim all lights
  3. Do a calming activity (read, stretch, journal)
  4. Prepare for tomorrow (clothes, bag, to-do list)
  5. Brief gratitude reflection
  6. Lights out at target time