Sleep hygiene refers to a set of behavioral and environmental practices that promote consistent, high-quality sleep. The concept is analogous to personal hygiene for physical health — just as regular handwashing prevents illness, good sleep hygiene habits help prevent sleep problems and support overall health and wellbeing. Good sleep hygiene encompasses a wide range of practices. Maintaining a consistent sleep schedule — going to bed and waking up at the same time every day, including weekends — is one of the most fundamental elements, as it helps regulate the body’s circadian rhythm. Creating an optimal sleep environment is equally important: the bedroom should be dark, quiet, and cool, and the bed should be comfortable and used primarily for sleep. Key sleep hygiene behaviors include avoiding caffeine in the afternoon and evening, limiting alcohol consumption (which disrupts sleep quality despite helping people fall asleep), avoiding large meals close to bedtime, and not using electronic devices with screens in the hour before bed, as the blue light they emit suppresses melatonin production. Regular physical exercise is beneficial for sleep but should be avoided in the two to three hours before bedtime. Establishing a relaxing pre-sleep routine — such as reading, taking a warm bath, or practicing relaxation techniques — helps to signal to the brain that it is time to wind down. Avoiding prolonged lying in bed while awake and getting out of bed if unable to sleep after 20 minutes (a technique known as stimulus control) are also important aspects of good sleep hygiene. While sleep hygiene alone may not resolve all sleep disorders, it forms the foundation of any approach to improving sleep and is recommended as a first step for anyone experiencing sleep difficulties.