Sleep habits are the regular patterns of behavior and routines that a person follows in relation to sleep. These habits encompass what a person does in the hours before bed, their consistency in sleep and wake times, their sleep environment, and the lifestyle choices they make throughout the day that affect their sleep at night. Healthy sleep habits — collectively referred to as sleep hygiene — are fundamental to good sleep quality and overall health. Key healthy sleep habits include going to bed and waking up at the same time every day (including weekends), following a relaxing bedtime routine, keeping the bedroom dark, cool, and quiet, avoiding caffeine and alcohol in the hours before bed, limiting screen time in the evening, engaging in regular physical exercise (but not too close to bedtime), and avoiding large meals late in the evening. Poor sleep habits, by contrast, can significantly impair sleep quality and duration. These include irregular sleep schedules, using the bedroom for work or entertainment, excessive screen time before bed, consuming stimulants late in the day, and habitually napping for long periods during the day. Sleep habits are formed over time and can be difficult to change, but research shows that consistent effort to improve them can lead to meaningful improvements in sleep quality, daytime functioning, and long-term health. Cognitive behavioral therapy for insomnia (CBT-I) specifically targets unhelpful sleep habits and beliefs as a core component of treatment. For anyone struggling with sleep, a good starting point is to audit their current sleep habits and identify areas for improvement. Small, consistent changes made over several weeks can result in significant and lasting improvements.