What Is Sleep Hygiene (and Why It Works)
Sleep hygiene is a set of daily behaviors and environmental adjustments that line up your biology with sleep. It targets three pillars: your circadian rhythm (timing), your sleep pressure (how sleepy you are), and your arousal level (how calm your body and mind feel at bedtime).
The Science in Brief
Circadian Rhythm (Timing)
Your internal clock runs ~24 hours and is set by light. Morning light advances the clock (earlier sleep), late-night light delays it (later sleep).
Sleep Pressure (Build-Up)
Adenosine accumulates while awake and drops during sleep. Long naps or late caffeine reduce pressure and delay sleep onset.
Arousal (Calm vs. Alert)
Stress, heavy workouts late at night, alcohol, and stimulating media raise arousal. Wind-down routines lower it.
Temperature
Your core temp needs to drop to initiate sleep. A cool room and warm feet/hands can help create the gradient your body expects.
Core Habits That Improve Sleep
A 30-Minute Wind-Down You Can Start Tonight
Special Situations
Jet Lag
Shift your schedule by 30–60 min/day before travel; target local morning light on arrival; keep caffeine to early day only.
Shift Work
Anchor at least 5–6 hours of sleep at the same clock time daily; use bright light during shift and dark glasses on commute home.
Need a structured plan around evening classes? Our yoga teacher Nepal program includes guidance on recovery and sleep scheduling.
Parents of Young Kids
Protect a consistent wake time; use brief afternoon power naps; share night duties if possible; keep a simple, fast wind-down.