Healthy living
Sleep Hygiene That Actually Works: A Realistic Guide
Realistic sleep habits that make a real difference, without a perfect routine, plus the signs a sleep problem needs a provider.
Habits that actually work
- Wake up at the same time every day.
- Get outside light within an hour of waking.
- Exercise most days, ideally not right before bed.
- Cut caffeine after midday.
- Limit alcohol, especially within three hours of bed.
- Keep naps short (under 30 minutes) and before mid-afternoon.
- Wind down with a calm routine.
Set up your bedroom
- Cool: around 65 to 68°F (18 to 20°C)
- Dark: blackout curtains or an eye mask
- Quiet: earplugs or a white noise machine
- Comfortable: a supportive mattress and pillow
- Phone out of reach or face down
Being realistic
Life gets in the way: kids, shift work, travel and stress. Focus on the two or three habits that are easiest for you. If you still struggle after a few weeks, it may be insomnia or another sleep disorder that needs targeted help. See our insomnia guide.
How we can help
We look at what is getting in the way of your sleep, check for sleep apnea, hormones, mood and medicines, and help you build a routine that fits your life.
Questions people ask
Is it bad to use my phone before bed?
Bright light and engaging content can delay sleep. Dim the screen and stop scrolling 30 to 60 minutes before bed.
Can I catch up on sleep at the weekend?
Sleeping in a little is fine, but big shifts make Monday harder. Keep wake times within an hour.
Does a warm bath help?
Yes, a warm bath 1 to 2 hours before bed can help you fall asleep faster.
Talk it through with Lydia
Want better sleep without a perfect routine? We can help you find what works. See a board-certified nurse practitioner virtually anywhere in Virginia, in our Woodbridge office, or straight to your front door in much of Northern Virginia.
Visits start at $85, and every membership comes with a 30-day trial.
Prefer to ask first? Text us at (571) 402-2102 or message us on WhatsApp.
