Sleep Hygiene: What It Really Means and a Realistic Checklist
Sleep hygiene means the daily habits that give sleep its best chance. Here's what the term covers, where it stops helping, and a checklist ordered by impact.
Sleep Habits
What you do during the day and in the hours before bed shapes the night ahead. These guides look at the everyday habits with the strongest links to sleep, explain what the evidence actually says, and suggest realistic changes rather than rules nobody keeps.
10 guides
Start here
How to Fix Your Sleep Schedule: A Week-by-Week Reset
How to fix your sleep schedule without an all-nighter: anchor your wake time, shift it in small steps, use morning light and evening dimness. A realistic plan.
Caffeine and Sleep: How Late Is Too Late for Coffee?
Caffeine and sleep: how the five-hour half-life works, why the cut-off is different for everyone, the hidden sources, and a simple experiment to find yours.
Screens Before Bed: How Much Do Phones Really Affect Sleep?
Screens before bed do affect sleep, but the light is only part of it. What you watch and how late it keeps you up matter as much. Practical rules you can keep.
In-depth guides
Alcohol and Sleep: Why a Nightcap Makes the Night Worse
Alcohol and sleep: a drink helps you drop off but breaks up the second half of the night, cuts REM and leaves you waking at 3am. What happens and what helps.
Exercise and Sleep: Timing, Intensity and What the Evidence Says
Exercise and sleep: regular activity reliably improves sleep, and moderate evening exercise is usually fine. When timing and intensity matter, and what to do.
Quick reads and specific questions
Why a Consistent Sleep Schedule Matters More Than You Think
A consistent sleep schedule, anchored on wake time, keeps your body clock steady. Why regularity matters as much as hours, and how to build it gently.
Do Naps Ruin Your Sleep at Night? How to Nap Without Paying for It
Do naps affect night sleep? A short early-afternoon nap is fine for most people; a long or late one takes sleep pressure away from bedtime. How to nap well.
Eating Before Bed: What, When and How Much Affects Sleep
Eating before bed: a large or spicy meal in the last two hours can disturb sleep through reflux and heat, but a light snack is fine and may even help.
How Your Morning Routine Shapes Tonight's Sleep
A morning routine for better sleep is mostly about light and timing: a fixed wake time, daylight in the first hour, some movement and a sensible first coffee.