Wake Up Refreshed: Top Sleep Hygiene Practices You Need to Try

Sleep hygiene refers to a set of habits and practices that can help improve the quality and duration of your sleep. While it’s not a cure-all for sleep disorders, good sleep hygiene can play a vital role in creating an optimal sleep environment and promoting healthier sleep patterns. These practices can make a significant difference in how well you sleep at night, and, when combined with medical treatments, they can help manage issues like snoring and sleep apnea.

1. Create a Consistent Sleep Schedule.
   One of the most effective ways to improve your sleep hygiene is by setting a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Over time, your body will become accustomed to this routine, leading to improved sleep quality and reduced sleep latency (the time it takes to fall asleep).
2. Optimize Your Sleep Environment.
   Your bedroom should be a sanctuary for sleep. To create the ideal sleep environment, keep your sleep space cool, quiet, and dark. The ideal temperature for sleeping is typically between 60-67°F (15-19°C), as this promotes deeper sleep. You can also consider blackout curtains, a white noise machine, or earplugs to minimize disruptions. Additionally, choose a comfortable mattress and pillows that provide proper support to align your body and prevent discomfort.
3. Limit Screen Time Before Bed.
   Exposure to screens—such as your phone, tablet, or computer—can interfere with your sleep by disrupting the production of the sleep hormone melatonin. Blue light emitted by screens tricks your brain into thinking it's still daytime, making it harder to fall asleep. Try to limit screen time for at least an hour before bedtime. Instead, engage in relaxing activities like reading a book, meditating, or taking a warm bath to unwind.
4. Be Mindful of What You Eat and Drink.
   The food and beverages you consume can have a significant impact on your sleep quality. Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine and nicotine are stimulants that can keep you awake, while alcohol can interfere with the deeper stages of sleep. Eating too much before bed can also lead to discomfort and indigestion, making it harder to fall asleep. A light, healthy snack—like a banana or a small handful of nuts—may help if you're a little hungry before bed.
5. Establish a Relaxing Bedtime Routine.
   A relaxing pre-sleep routine signals to your body that it’s time to wind down. Consider incorporating calming activities, such as deep breathing exercises, gentle stretching, or meditation, into your evening routine. These activities can help reduce stress and anxiety, making it easier to transition from wakefulness to sleep. By establishing a consistent pre-bedtime ritual, you’re signaling to your brain that it’s time to prepare for restful sleep.

1. Custom-Made Oral Devices: For people who snore or suffer from obstructive sleep apnea (OSA), custom-made oral devices (also called mandibular advancement devices or MADs) are often prescribed. Sleep hygiene practices, such as ensuring a consistent sleep schedule, maintaining a comfortable sleep environment, and avoiding alcohol before bed, can enhance the effectiveness of these devices. When your body is in a relaxed state, and your sleep quality improves, the oral device is more likely to work effectively, reducing snoring and improving airflow.
2. CPAP Therapy: Continuous Positive Airway Pressure (CPAP) therapy is one of the most common treatments for sleep apnea. While CPAP is highly effective for managing sleep apnea, it’s essential to practice good sleep hygiene alongside the therapy for optimal results. For instance, ensuring a dark, quiet, and comfortable sleep environment can make wearing the CPAP mask more tolerable and help you stay asleep for longer periods. Furthermore, establishing a consistent sleep routine will help your body adjust to the CPAP therapy, improving its long-term effectiveness.

At Daybreak, we know that better sleep leads to a better life. That’s why we offer a convenient, fully at-home solution for diagnosing and treating snoring and obstructive sleep apnea (OSA). Our FDA-cleared process includes an easy-to-use at-home sleep test and custom-made oral devices designed to improve airflow and reduce snoring. When paired with healthy sleep hygiene habits, these treatments can significantly enhance your sleep quality and overall well-being. If you’re ready to take control of your sleep, Daybreak makes it easier than ever to get tested and treated—all from the comfort of home.