---
id:"kb-2026-00417"
title:"Sleep Hygiene"
schema_type:"TechArticle"
category:"health"
language:"en"
confidence:"high"
last_verified:"2026-05-22"
generation_method:"ai_assisted"
ai_models:["claude-opus"]
derived_from_human_seed:true
primary_sources:
  - title:"Why We Sleep (Matthew Walker)"
    type:"book"
    year:2017
    url:"https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325"
    institution:"Scribner"
secondary_sources:
  - title: "MDN Web Docs — HTTP"
    type: "documentation"
    year: 2026
    url: "https://developer.mozilla.org/en-US/docs/Web/HTTP"
    institution: "Mozilla"
completeness: 0.88
ai_citations:
  last_citation_check:"2026-05-22"
---

## TL;DR

Sleep hygiene encompasses habits promoting consistent, quality sleep. Key practices: consistent sleep/wake times, cool dark quiet room, no screens 1hr before bed, avoid caffeine after 2pm, exercise during day, wind-down routine. Poor sleep hygiene = poor sleep = poor health. Adults: 7-9 hours.

## Core Explanation

Blue light: suppresses melatonin. 20-3-8 rule: no caffeine after 2pm, no alcohol within 3 hours of bed, no exercise within 8 hours. Bedroom temperature: 18-20°C (65-68°F) optimal. Consistency: same wake time daily (even weekends) — more important than same bedtime. Jet lag cure: adjust to destination time immediately, sunlight exposure.

## Further Reading

- [Why We Sleep (Matthew Walker)](https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325)