Sleep hygiene refers to the everyday habits and environment that influence how well you sleep, and small, consistent changes tend to matter more than any single dramatic fix.
Keep a consistent wake-up time
Waking up at roughly the same time every day, including weekends, helps regulate your body's internal clock more effectively than focusing only on when you go to bed.
Create a wind-down period before bed
A short buffer of calmer activity before sleep, such as reading or stretching instead of scrolling on a bright screen, signals to your body that it's time to slow down.
Watch your caffeine timing, not just amount
Caffeine can stay in your system for several hours, so a mid-afternoon coffee may still be affecting your sleep even if you don't feel obviously alert at bedtime.
Keep your bedroom cool and dark
A cooler room and minimal light exposure are two of the more reliably effective environmental changes for sleep quality, and both are usually simple and inexpensive to adjust.
Be patient with changes
Sleep habits typically take a couple of weeks of consistency before their full effect becomes noticeable, so it's worth sticking with a change for a few weeks before deciding whether it's working.