"Sleep hygiene" refers to the set of environmental and behavioral habits associated with consistent, restful sleep. These fundamentals are useful whether or not you ever try a nighttime wellness supplement, and they're generally considered the foundation that any supplement would sit on top of, not replace.
Schedule Consistency
Waking up and going to bed at roughly the same time every day — including weekends — is one of the most consistently cited recommendations in sleep research. It helps stabilize your internal circadian rhythm, making sleep onset more predictable.
Light Exposure
Natural light exposure in the morning helps anchor your circadian rhythm, while bright or blue-toned light in the evening can delay it. Many sleep researchers recommend getting outside light early in the day and dimming indoor lighting in the hours before bed.
Caffeine, Alcohol & Nicotine Timing
Caffeine has a half-life of roughly five to six hours, meaning a portion of an afternoon cup can still be active in your system at bedtime. Alcohol can help some people fall asleep faster but is generally associated with more fragmented sleep later in the night. Nicotine is a stimulant and can also interfere with sleep onset.
Many people underestimate how long caffeine stays active — an early-afternoon coffee can still be affecting you at 10 p.m.
Exercise Timing
Regular physical activity is broadly associated with better sleep quality, though intense exercise very close to bedtime can be stimulating for some people. Experimenting with timing can help you find what works for your own schedule.
Bedroom Environment
A cool, dark, quiet bedroom is one of the most frequently recommended environmental factors. Consider blackout curtains, a comfortable mattress and pillow, and minimizing noise or light from electronics. For a full walkthrough of temperature, light, noise and other factors, see our Sleep Environment: Bedroom Setup guide.
Napping
Short naps earlier in the day are generally less disruptive than long or late-afternoon naps, which can reduce the pressure to sleep at night.
Evening Food & Drink
Large or heavy meals close to bedtime can cause discomfort that interferes with falling asleep, while excessive fluid intake in the evening can lead to nighttime waking.
Ready to build these habits into an actual routine? See our step-by-step Healthy Nighttime Routine guide, our collection of practical relaxation techniques, or learn about the ingredients in nighttime wellness products in our Yu Sleep Ingredients Guide.