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Sleep Hygiene for Improved and Healthier Sleep

Health promotion
Merav Weissman Taiab, B.A., M.A., recognized training coordinator in nursing at the Hillel Yaffe Academic School of Nursing.
10 November 2025

Good sleep is essential for mental balance. When we get enough rest, we deal with life's challenges more effectively and maintain steady moods. On the other hand, not getting enough sleep or having poor-quality sleep can negatively affect both our physical and mental health.

Sleep hygiene refers to practices that help improve sleep quality. Here are some important tips:

  • Stick to a regular sleep schedule, even on weekends.

  • Sleep in a dark, cool room with a clean and comfortable setup.

  • Avoid screens for at least an hour before bedtime.

  • Include moderate physical activity in your routine, but not right before bed.

  • Eat a balanced diet and avoid caffeine, alcohol, and smoking in the evening.

  • Create a regular bedtime routine, like taking a warm shower, reading a book, or listening to music, to signal to your body that it's time to relax.

  • Use stress-reduction techniques, such as mindfulness, engaging in enjoyable activities, spending time in nature, or journaling, to relieve tension and encourage better sleep.

By following these habits, you'll not only experience deeper, more refreshing sleep but also improve your mental well-being, energy, and calmness throughout the day.

Good quality sleep relies not just on how many hours you get but also on the quality of that sleep. This quality comes from having normal sleep cycles, including the REM stage, where dreaming happens. People with mental health issues like depression and anxiety may have interruptions in their REM cycles, which can result in less refreshing, unbalanced sleep. The hormone melatonin helps regulate our biological clock and plays a role in the quality of our sleep, affecting how sleep deprivation impacts mental health.

How much sleep do you need?

How much sleep do you need?

An adult usually needs 7 to 8 hours of quality sleep, which can vary based on age. Quality sleep means sleeping without interruptions or frequent awakenings, in a comfortable and dark environment. When sleep quality is high, it helps improve the ability to handle daily challenges and enhances emotional well-being.

Good practices of sleep hygiene

"Sleep hygiene" is a general term for habits that can help you sleep better. Here are some of them:

To prevent stress from affecting sleep quality, it’s helpful to develop skills for managing pressure during waking hours.

  • Enjoyable activities: Attending events, watching movies, or spending time with friends and family can help reduce stress.
  • Time away from stressful environments: A walk in the woods or sitting by the beach can improve mood and relieve tension. Studies show that time in nature can boost mental health.
  • Mindfulness: Relaxation techniques can lower stress levels and ease worries that interfere with sleep.
  • Physical activity: Exercising during the day can improve sleep quality and promote relaxation.
  • Balanced diet: Food directly affects stress levels. Avoid excessive caffeine or sugar, which can overstimulate the body.
  • Time management: Using a planner and practicing time-management skills can reduce pressure and minimize pre-sleep worries.
  • Professional support: If stress causes significant emotional distress or functional impairment, consult your primary care physician about available treatment options. HMOs offer support centers and mental health interventions alongside mental health services.

  • Make sure to get the number of hours of sleep you need, and focus on quality sleep so you wake up feeling refreshed and alert. Sometimes shorter, deep sleep is better than longer, shallow sleep.
  • Maintain a consistent sleep schedule, even on weekends. This helps your biological clock align with natural light and dark cycles, improving sleep quality.
  • Engage in physical activity several times a week, but stop exercising at least three hours before bedtime.
  • Sleeping in a dark, cool room can help improve sleep quality.
  • Limit stimuli before bed: Avoid screen exposure for at least an hour before sleep to reduce unnecessary stimulation to the brain.

The bedroom environment is an important factor that enhances sleep quality: a tidy, clean, and dark room is the most recommended. It's advisable to keep the bedroom at a cool and comfortable temperature and to avoid unnecessary noise to prevent unexpected awakenings during the night.

  • Avoid heavy or spicy meals before bedtime.
  • Hunger can make it hard to fall asleep, but eating a heavy or high-fat meal can also cause sleep problems. Opt for a light meal instead.
  • Stay well-hydrated during the day, but reduce fluid intake at night to prevent frequent trips to the bathroom.
  • Caffeine is stimulating and can disrupt sleep, making it shallow. Avoid coffee, tea, cola, energy drinks, and chocolate in the evening.
  • Avoid alcohol and smoking: Alcohol may help you fall asleep initially, but it causes nighttime awakenings and reduces sleep quality. Nicotine stimulates the nervous system and interferes with sleep.

  • Organize your thoughts before bed: Don't go to bed with unresolved issues. Take some time before sleep to deal with your concerns. Writing in a journal or making a list of worries can help manage stress and racing thoughts.

  • Establish a bedtime routine: A relaxing routine—like dimming the lights, taking a warm shower, listening to soft music, drinking calming tea, or reading a physical book (not on a phone or tablet)—can reduce stress and help you fall asleep more easily.

  • Go to bed only when you’re sleepy: If you’re not tired, don’t force yourself to sleep. Instead, do something calming like reading, meditating, or listening to music, and go to bed when you start to feel drowsy.

  • Keep clocks out of sight: Avoid having a clock or phone with a visible digital clock next to your bed. Checking the time can lead to unnecessary worry and frustration if you can’t fall asleep, with thoughts like “It’s so late” or “I only have a few hours to sleep,” which make it harder to fall asleep.

  • Limit daytime napping: If you struggle to fall asleep at night, try to avoid napping during the day. The more tired you are at night, the easier it will be to fall asleep.

  • Limit screen time: Blue light from screens—phones, computers, tablets, and TVs—can suppress melatonin, the sleep hormone. Try to avoid screens for at least an hour before bedtime.

Dealing with poor-quality sleep

Poor or insufficient sleep affects daily functioning, can worsen emotional states, and harm both mental and physical health. Adopting good sleep habits can help maintain mental balance and overall well-being, ensuring better daily performance. Quality sleep is not just rest—it is a vital part of living a healthy and fulfilling life.

If, despite practicing good sleep hygiene, you still have trouble falling asleep, experience poor-quality sleep, wake up during the night, or wake up too early without a clear reason, it may indicate a sleep disorder that requires professional intervention. Poor sleep can affect mental well-being, mood, and daily functioning. In such cases, it is recommended to consult a doctor, nurse, sleep counselor, or psychologist to identify the cause of sleep issues and find personalized solutions.