Back to All Articles
Sleep Hygiene
Sleep Hygiene: Simple Daily Habits for Healthier, Restful Sleep
Dr. Vikramaditya Sen
4 min read
Sep 22, 2026
Transform your bedtime routine with evidence-based habits that regulate your internal circadian clock and boost melatonin production.
2. Morning Sunlight Exposure: Step into natural light within 30 minutes of waking to anchor your biological clock.
3. The 10-3-2-1 Rule: No caffeine 10 hours before bed; no food 3 hours before; no work 2 hours before; no screen time 1 hour before.
4. Optimize the Sleep Sanctuary: Keep your bedroom dark, quiet, and cool (between 18Ā°Cā20Ā°C / 65Ā°Fā68Ā°F).
5. Don't Stay in Bed Frustrated: If awake after 20 minutes, leave the bedroom and engage in a calming activity in dim light until sleepy.
Experiencing Similar Symptoms?
Consult with our Sleep Medicine Specialists for a thorough evaluation and testing roadmap.