Beat poor sleep: Proven tips to master sleep hygiene and rest better

A woman sleeping. (Courtesy/GettyImages)

Poor sleep quality can negatively impact your overall health, causing tiredness during the day, mood changes and trouble focusing.

While the occasional sleepless night is normal, frequent issues with sleep can affect your mental and physical well being. Understanding sleep quality and practicing good sleep habits, also called sleep hygiene can make a real difference.

The World Health Organization (WHO) highlights that adults should aim for 7–9 hours of quality sleep each night. Quality sleep is when you fall asleep easily, stay asleep through the night and wake up feeling refreshed. In contrast, poor sleep may involve tossing and turning, waking up often or feeling groggy in the morning even after sleeping for several hours.

Getting enough good-quality sleep boosts your immune system, supports brain function, improves mood and helps regulate hormones linked to stress and hunger. According to the US-based National Institutes of Health (NIH), lack of proper sleep can increase the risk of heart disease, diabetes and depression over time.

Sleep hygiene refers to the daily habits and environmental factors that support healthy sleep.

Here are practical tips to improve your sleep hygiene:

1. Keep a regular sleep schedule 

Go to bed and wake up at the same time every day, even on holidays or weekends. This helps regulate your body’s internal clock, known as the circadian rhythm. According to the American Academy of Sleep Medicine, a consistent schedule helps your body know when it’s time to sleep and wake up, making rest come more naturally.

2. Avoid late-day naps 

Napping too late can make it harder to fall asleep at night. If you need to nap, limit it to 20–30 minutes and do it before 3pm The Sleep Foundation recommends earlier naps to avoid interrupting your nighttime rest.

3. Make your sleep environment comfortable 

A peaceful bedroom makes a big difference. Keep the room dark (try blackout curtains), quiet (use earplugs or a white noise machine) and cool.

4. Invest in quality bedding 

A good mattress and pillow support your body and reduce discomfort. Old, sagging mattresses or flat pillows can lead to neck or back pain and disrupted sleep.

5. Wind down before bed 

Create a calming bedtime routine. Read a book, take a warm bath or do breathing exercises. Avoid screens and heavy meals just before sleep.