# 12 Ways to Improve Your Sleep

What is Sleep Hygiene? Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.

Source: Pray.com — https://www.pray.com/articles/12-ways-to-improve-your-sleep  
Author: PRAY.COM Editorial Team  
Category: Healing & Well-Being  
Topics: sleep  
Published: 2025-03-28  
Last revised: 2026-08-12

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## What is Sleep Hygiene?

Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.

Practicing good sleep hygiene goes beyond buying a comfortable mattress.

Think of it as your ***sleeping habits.***

![](https://uploads-ssl.webflow.com/6078385d2d38477c6b357e21/644c226069e29b153d5316ba_5df12565.png)

## Why it matters?

Sleep hygiene can potentially improve your ability to fall and stay asleep.

It makes it easier for you to sleep soundly throughout the night and wake up well-rested.

Some of the key benefits of good Sleep Hygiene

1. Improved mood
2. Decreased stress
3. Sharper memory & brain function
4. Increased daytime energy level
5. Enhanced immune system function
6. Better blood sugar regulation
7. Enhanced muscle repair

![](https://uploads-ssl.webflow.com/6078385d2d38477c6b357e21/644c1a56af19acf9286c7e69_f0d092c2.png)

## How much sleep do you actually need?

Each individual is unique, so we all have different needs, but this guide will give you a place to start.

1. Infant (4-12 months old): 12-16 hours
2. Toddler (1-2 years old): 11-14 hours
3. Preschool (3-5 years old): 10-13 hours
4. School-age (6-12 years old): 9-12 hours
5. Teen (13-18 years old): 8-10 hours
6. Adult (18-64 years old): 7-9 hours
7. Older Adult (65+ years old): 7-8 hours

![](https://uploads-ssl.webflow.com/6078385d2d38477c6b357e21/644c1a838d916e1aafea80b1_60feb7aa.png)

## 12 ways to improve your sleep hygiene

1. **Soak up the morning sun** - Expose yourself to natural light. Spending time in the morning sun can reset your circadian rhythm and tell your brain it’s time to start the day.
2. **Practice regular exercise** - Exercise can help you fall asleep faster and stay asleep longer. Aim for at least 30 minutes of moderate exercise most days of the week.
3. **Limit daytime naps** - Sleeping during the day can confuse your body’s natural clock and make it harder to fall asleep at night. If you must nap, limit it to 20-30 minutes.
4. **Avoid stimulants before bed** - Stimulants like caffeine, nicotine, and alcohol can keep you awake and disrupt your sleep. Try to avoid them before bed.
5. **Create a sleep-friendly environment** - Ensure your bedroom is cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress and pillow.
6. **Keep a regular sleep schedule** - Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s natural clock.
7. **Unplug an hour before bed** - Turn off electronic devices like phones and TVs an hour before bed to help your brain unwind and prepare for sleep.
8. **Reserve the bedroom for sleep and intimacy** - Avoid working or watching TV in bed. This helps your brain associate your bedroom with sleep and can improve the quality of your rest.
9. **Minimize noise** - Use earplugs or a white noise machine to block out excess noise that can disrupt sleep.
10. **Resist the midnight munchies** - Eating late at night can interfere with your sleep. Try to avoid eating for at least three hours before bed.
11. **Think happy thoughts** - Focus on positive thoughts and experiences before bed. This can help you relax and promote better sleep.
12. **Don’t force sleep** ( read a book instead ) - If you’re not sleepy, don’t force it. Do something relaxing like reading a book until you feel sleepy.

![](https://uploads-ssl.webflow.com/6078385d2d38477c6b357e21/644c1ae7af19acb6d36c826f_190297fa.png)

Here are 5 easy ways to unwind before bedtime tonight, perfectly complemented with reading Pray.com's book, [**Sleep Psalms**](https://www.amazon.com/dp/B0BQ4QLJ6T?ref_=cm_sw_r_cp_ud_dp_16KV58K04Z2QC81CE00R). Embrace relaxation and prepare for a peaceful sleep with these simple techniques.

1. **Aromatherapy:** Try essential oils such as lavender or valerian using a diffuser or spray bottle or breathing them in directly from the bottle.
2. **Reduce phone usage** : Electronic display screens emit blue light, interfering with your body’s natural sleep cycle.
3. **Practice deep breathing exercises:** Deep breathing exercises can help to calm your mind and relax your body, making it easier to drift off to sleep.
4. **Listen to music or a Bible meditation: ** Listening to ** ** [**calming music**](https://www.pray.com/music) or a [**guided sleep meditation**](https://www.pray.com/sleep) can help to reduce stress and lower your heart rate.
5. **Sip on a cup of herbal tea: ** Chamomile tea, in particular, has relaxing properties that may help you fall asleep faster.

Get your restful, restorative night’s sleep with*** ***[***Sleep Psalms: Nightly Moments of Mindfulness and Rest.***](https://www.amazon.com/dp/B0BQ4QLJ6T?ref_=cm_sw_r_cp_ud_dp_16KV58K04Z2QC81CE00R)