The ObservatorySleep hygiene
Set a fixed lights-out time, a screen-free wind-down before it, and a cooler, darker room: the habits that do the most for sleep.
How it works
- Set a lights-out timeWrite
- Wind downChoose
- Fix the roomChooseWrite
What matters most for sleep is not how long you sleep, but going to bed and waking up at roughly the same time. We start with lights-out.
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Why does it work?
Regular times, a screen-free wind-down and a cool, dark room are habits often recommended, but the support is limited: Irish et al. (2015) found links between individual sleep advice and sleep, but the direct effect of the advice has largely not been tested in the general population. Note: for persistent sleep problems, CBT for insomnia (CBT-I) is the first-line choice. This is preventive routine, not treatment. Source: Irish et al., Sleep Medicine Reviews (2015); Trauer et al., Annals of Internal Medicine (2015).
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What sleep loss actually does to body and mood, in numbers rather than feelings
Session10 minWinding down for the night
A still routine that helps the body shift from the day's state to sleep's. Ten minutes before you turn off the light.
Exercise9 minYour sleep window
Two gentle basic rules from sleep therapy — a fixed time you get up, and what you do when sleep does not come.