Sleep Hygiene: 10 Habits That Transform Your Nights

"Sleep hygiene" simply means the habits and environment that surround your sleep. Get these ten right and everything else gets easier.

The ten habits

1. Fixed wake time. Even more important than bedtime — wake at the same time daily, including weekends.

2. Morning sunlight. 10–15 minutes outdoors after waking anchors your body clock.

3. Bed is for sleep. No working, eating, or endless scrolling in bed. Train your brain: bed means sleep.

4. Cool, dark, quiet. The three pillars of a sleep-friendly room. Use curtains, lower the AC, silence notifications.

5. No caffeine after mid-afternoon. Its half-life is longer than you think.

6. Move during the day. Even a 20-minute walk improves sleep depth — just avoid intense exercise right before bed.

7. Screens off before bed. Blue light delays melatonin by up to an hour.

8. Keep naps short. 20 minutes maximum, and never in the late afternoon or evening.

9. A consistent wind-down. The same simple ritual each night becomes a powerful sleep cue.

10. Don't lie awake for hours. If you can't sleep after about 20 minutes, get up, sit in dim light, do something calm, and return when drowsy.

Habits first, support second

Habits are the foundation; gentle support can help you build them. Many customers use an EaziSleep patch nightly while rebuilding their routine — the slow-release melatonin formula supports the cycle their new habits are training.