In short
Sleep hygiene means the habits and surroundings that support good sleep: a regular wake-up time, daylight in the morning, caffeine early, a cool, dark bedroom and a wind-down routine. It supports good sleep, but on its own it usually isn’t enough to fix chronic insomnia, where CBT-I works best.
On this page
What is sleep hygiene?
Sleep hygiene is the set of daily habits and bedroom conditions that make good sleep more likely. A review in Sleep Medicine Reviews found that individual habits such as caffeine, alcohol, exercise and a regular sleep schedule do affect sleep, but that sleep hygiene education alone has limited effect as a treatment for chronic insomnia. It’s a foundation, not a cure.
Sleep hygiene checklist
Print this list and tick off the ones you already do. Pick two or three to work on first.
Timing
- I get up at the same time every day, including weekends
- I go to bed when I feel sleepy, not just because it’s a set time
- I avoid naps, or keep them under 20 minutes and before 3pm
Daytime
- I get outside in daylight in the morning
- I’m physically active most days, finishing hard exercise a few hours before bed
- I have my last caffeine before midday
Evening
- I avoid alcohol in the evening, or keep it small
- I avoid large meals close to bedtime
- I dim the lights and put screens away about an hour before bed
- I have a wind-down routine, such as a shower, reading or stretching
- I write down worries or tomorrow’s to-do list before bed
Bedroom
- My bedroom is cool, dark and quiet
- My bed is for sleep and sex, not work or scrolling
- I can’t see a clock from bed
In the night
- If I can’t sleep after about 20 minutes, I get up and do something calm until I feel sleepy
- I avoid checking my phone if I wake
Sleep still not right?
Talk it through with an Australian doctor online. No referral needed.
If good habits aren’t enough
If you’ve had trouble sleeping at least three nights a week for three months, you may have chronic insomnia. Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment and goes beyond sleep hygiene, using techniques such as sleep restriction and stimulus control. See CBT for insomnia.
When to see a GP
See a GP if poor sleep is affecting your mood, work or safety, if you snore loudly or stop breathing in your sleep, or if you fall asleep during the day.
Next step: talk to a doctor
Answer a few quick questions and you’ll get an email about your eligibility. A consultation doesn’t guarantee any particular treatment.
References
- Irish LA, Kline CE, Gunn HE, et al. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 2015;22:23-36.
- Riemann D, Espie CA, Altena E, et al. The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023. J Sleep Res. 2023;32(6):e14035.
- Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262.
- Better Health Channel (Victorian Government). Sleep hygiene.
- Sleep Health Foundation. Sleep Health Foundation.
This guide is general information, not medical advice. It doesn’t replace a consultation with a doctor who knows your history. In an emergency, call 000.