 What is sleep hygiene? Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep habits. One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs vary across ages and are especially impacted by lifestyle and health. However, there are recommendations that can provide guidance on how much sleep you need generally. Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20 to 30 minutes can help to improve mood, alertness and performance. Avoiding stimulants such as caffeine and nicotine close to bedtime. Alcohol is well known to help you fall asleep faster, even though it can disrupt sleep in the second half of the night as the body begins to process the alcohol. And now some additional sleep hygiene tips. Steering clear of food that can be disruptive right before sleep. Ensuring adequate exposure to natural light. Establishing a regular relaxing bedtime routine and making sure that the sleep environment is pleasant.