The Importance of Sleep Hygiene: Tips for a Better Night’s Sleep by Dr. Keener

Getting a good night’s sleep is really important for your health and happiness. When we sleep well, we feel more energetic, focus better in school, and are in a better mood. But sometimes, it’s hard to get that perfect sleep! One way to make sure you sleep well is by following something called sleep hygiene.

What is Sleep Hygiene?

Sleep hygiene is a fancy way of saying "good habits that help you sleep better." It’s like brushing your teeth before bed or wearing comfy pajamas — small things that help your body and mind get ready for sleep.

Here are some simple tips you can follow to have good sleep hygiene and sleep like a pro!

1. Keep a Regular Bedtime

Try to go to bed at the same time every night. This helps your body know when it’s time to wind down. You don’t want to go to bed too late because your body needs enough sleep to recharge for the next day. Aim for 8-10 hours of sleep, depending on your age.

2. Create a Relaxing Bedtime Routine

Before you go to sleep, do something relaxing that helps your body and mind slow down. You can read a book, listen to soft music, or take a warm bath. Avoid playing video games or watching TV right before bed — the bright lights from screens can trick your brain into thinking it’s still daytime!

3. Make Your Bedroom a Sleep-Friendly Place

Your bedroom should be a calm, quiet place for sleeping. Keep your room dark by closing the blinds or curtains. If there’s too much noise, you can try using a white noise machine or a fan to block out the sounds. Make sure your bed is comfy, with soft pillows and blankets that you like.

4. Limit Caffeine and Sugar

Did you know that things like soda, chocolate, and energy drinks can make it harder to fall asleep? They have caffeine and sugar, which can keep you awake. Try not to drink or eat these things in the afternoon or evening, especially before bedtime.

5. Get Moving During the Day

Exercise is great for your body and helps you sleep better at night. Whether you play sports, ride your bike, or just run around with friends, staying active during the day helps your body feel tired when it’s time for bed. Just try to avoid doing intense exercise right before bed, as that can make you feel too awake.

6. Keep Electronics Out of Bed

Phones, tablets, and computers are great for fun and learning, but they should be kept out of your bed. The bright screens can confuse your brain, making it hard to fall asleep. Try to stop using electronics at least 30 minutes before you go to bed.

7. Don’t Take Naps Too Late

Taking a nap during the day is fine, but try not to nap too late in the afternoon. Napping for too long or too close to bedtime can make it harder for you to fall asleep at night.

8. Don’t Worry If You Can’t Sleep Right Away

Sometimes, it can be hard to fall asleep. If you can’t sleep after about 20 minutes, get up and do something quiet like reading or drawing. Don’t look at your phone or play loud music — this can make it harder to fall asleep later.

Why Sleep is So Important

Getting enough sleep helps your body grow, your brain stay sharp, and your mood stay happy. Sleep helps you focus in school, think more clearly, and even make better decisions. When you have good sleep hygiene, it’s easier for your body and brain to rest and recharge. Sleep hygiene is all about creating good habits that help you sleep better. By following these tips, you’ll be ready to fall asleep faster and wake up feeling awesome every day. Remember: a good night’s sleep is just as important as eating healthy and being active. Sweet dreams!

Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. While we hope it helps you understand your health a bit better, always check in with your healthcare provider before making any changes. If you’re looking for personalized, one-on-one care and want to dive deeper into your health, EuDoc can help! Sign up today for direct access to a primary care physician who knows you and your needs. No waiting rooms, no long phone trees—just the care you deserve, when you need it.