Sleep hygiene
Habits and conditions that support good sleep: consistent timing, a dark quiet room, limited caffeine and screens late, and using the bed only for sleep.
Category: Therapy and treatment
What is sleep hygiene?
Core practices: keep consistent sleep and wake times, get daylight in the morning, limit caffeine after mid-afternoon, avoid alcohol as a sleep aid, and keep the bedroom dark, quiet, and cool.
Key things to know
If you cannot sleep after about 20 minutes, get up and do something quiet until drowsy. This keeps the bed associated with sleep rather than frustration.
- Consistent sleep and wake times matter more than any single trick.
- Morning daylight anchors the body clock.
- Caffeine after mid-afternoon and alcohol at night both damage sleep.
- Awake past 20 minutes? Get up, do something quiet, return when drowsy.
- If insomnia persists for months, CBT-I is the treatment, not more rules.
What helps
Sleep hygiene alone is usually not enough to fix chronic insomnia. If problems persist for months, CBT-I is the evidence-based treatment.
How SelfMind can help
SelfMind is an AI companion for everyday mental health support: a private place to talk through what you are feeling, in Hindi, English or Hinglish, at any hour. It is not therapy and not a crisis service; it works alongside professional care, never in place of it. You can try it free, no account needed.
Try a quiz
Discover Your Self-Care Language. A short check-in related to sleep hygiene, with a personal result at the end. 2 minutes, free, no signup.
Related terms
This entry is educational information, not medical advice, a diagnosis, or a treatment plan. For assessment and treatment, consult a qualified mental health professional. If you are in crisis, see our crisis resources. In India, Tele-MANAS is free at 14416, 24x7.