Tired of Being Tired? Start with Sleep Hygiene

If you ask any real estate agent what matters most in property value, the answer is almost always the same: location, location, location. In psychiatry and general health, when it comes to improving sleep, the answer follows a similar pattern. The key is sleep hygiene, sleep hygiene, sleep hygiene.

Sleep concerns are among the most common issues I hear in clinical practice. They come up with patients from all backgrounds and age groups. But I also hear them outside the office, in conversations with friends and family who do not have any diagnosed mental illness. Sleep problems are nearly universal. And yet, what is so often overlooked is that many of these issues are not caused by a disorder or medical condition. They are the result of poor sleep habits.

What Is Sleep Hygiene and Why Does It Matter?

Sleep hygiene refers to a set of behavioral and environmental habits that support healthy, consistent sleep. Just like brushing and flossing are part of maintaining good oral health, sleep hygiene is how we maintain a strong foundation for restful and restorative sleep. These are basic principles, but they are powerful when practiced with intention.

Some examples include going to bed and waking up at the same time every day, avoiding screens and bright lights in the hour before bed, limiting caffeine in the afternoon and evening, and creating a quiet, cool, dark environment for sleep. Other important habits include avoiding naps late in the day, using the bed only for sleep and intimacy, and resisting the urge to lie in bed awake for long periods.

These habits work together to help your brain and body recognize when it is time to sleep. When practiced consistently, they can dramatically improve both how quickly you fall asleep and how well you stay asleep through the night.

Sleep Hygiene Is Often the Missing Link

When patients tell me they are struggling with sleep, one of my first questions is about their daily routines and bedtime habits. More often than not, we uncover several sleep hygiene issues that are likely contributing to the problem. The good news is that these habits can be changed. And when they are, people often see improvement much faster than expected.

Of course, many people are understandably looking for a quicker solution. They want to feel better immediately. In a world filled with constant stimulation and around-the-clock activity, it is no surprise that most people prefer to simply take something to help them sleep.

But sleep hygiene is where the real work starts. If a person commits to these behavioral changes for several weeks and still finds that sleep remains difficult, then it may be time to explore other options.

When Sleep Hygiene Is Not Enough

There are a number of medications that can be used to help with sleep. Some are FDA approved for sleep disorders, while others are used off-label. These medications differ in their effects. Some help people fall asleep. Others help with staying asleep. Some do both.

This is why it is important to be specific when discussing sleep problems with your provider. Are you lying awake for hours? Are you waking up frequently throughout the night? Do you feel unrefreshed in the morning despite a full night's rest? These details can help guide the best treatment option.

However, it is also important to understand that almost all sleep medications carry a risk of next-day grogginess. This can affect concentration, mood, and alertness, especially if the medication has a long half-life or if the dose is too high.

Consider Cognitive Behavioral Therapy for Insomnia

If it is available in your area, I strongly recommend considering Cognitive Behavioral Therapy for Insomnia, or CBT-I. This is not the same as standard CBT. CBT-I is a specialized and evidence-based form of therapy designed specifically to treat insomnia. It requires additional training and certification beyond general therapy practice.

CBT-I focuses on identifying unhelpful thoughts and behaviors that interfere with sleep and replacing them with strategies that support long-term, sustainable improvement. Unlike medication, CBT-I does not just mask the symptoms. It teaches skills to change the root cause of insomnia.

Although many people prefer to take a pill rather than begin therapy, CBT-I offers long-lasting benefits. Studies consistently show that it is more effective than medication in the long run, and its results often continue even after therapy ends.

The First Step Toward Better Sleep

Improving sleep does not require expensive treatments or complicated interventions. In most cases, it begins with meaningful, consistent changes to daily habits and the sleep environment. Sleep hygiene is not a quick fix, but it lays the groundwork for lasting improvement. For many people, that alone is enough to restore better sleep. For others, it creates a stable foundation for exploring additional options, such as medication or cognitive behavioral therapy for insomnia.

If you are struggling with sleep, take a close look at your current patterns. Commit to strong sleep hygiene for several weeks and give your body the time and consistency it needs to respond. Should difficulties persist, know that there are other effective tools and treatments available.

But regardless of the next steps, the foundation will almost always be the same: sleep hygiene, sleep hygiene, sleep hygiene.