Sleep Hygiene: Simple Habits for Better Sleep

1.) Darkness

Keep your room as dark as possible to support melatonin production.

2.) Avoid blue light (screen off)

Blue light signals “daytime” to your brain, so turn off screens 30–60 minutes before bed.

3.) Slow down before sleep

Relax with music, reading, or slow breathing to prepare your body for rest.

4.) Use steady, calming sounds

Monotonous sounds can help quiet the mind and make it easier to fall asleep.

5.) No caffeine 6–8 hours before bed

Caffeine can stay in your system and interfere with sleep quality.

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 Cool temperature matters

A cool room (16–19°C / 60–67°F), combined with darkness and quiet, supports your body’s natural sleep rhythm and leads to deeper, more restorative sleep.