Sleep medication, CBT-I, doctor visits — all important. But most basic, free, daily-doable is — sleep hygiene. 20 proven methods improve sleep in 70% of patients. This article is comprehensive master guide of sleep hygiene.
Time/Circadian (5)
1) Consistent Sleep Time
Most important. Same time daily (weekend ±30 min). Circadian rhythm stable.
2) Target 7–9 Hours
Adult recommendation. Too little or too much no (U-shaped curve).
3) Morning Sunlight Exposure
15–30 min sunlight after waking. Strongly sets circadian rhythm. Korean office workers — during commute.
4) Limit Naps
Within 20–30 min, before 3 PM. Too long ruins night sleep.
5) Bed = Sleep Only
No work/study/TV/phone in bed. Sleep or intimacy only. Brain learns — "bed = sleep".
Bedroom Environment (5)
6) 18–20°C Cool
Optimal sleep temperature. Too hot/cold ↓ deep sleep.
7) Complete Darkness
Blackout curtains, no small light. Protect melatonin.
8) Quiet or White Noise
Complete quiet or consistent white noise (fan, app). Fragmented noise worst.
9) Comfortable Mattress/Pillow
Replace every 7–10 years. Fit to body type/posture.
10) Clean/Organized Bedroom
↓ dust/mites. Visual calm.
Diet/Drinks (4)
11) Caffeine — No After 2 PM
Caffeine half-life 5–6 hr. 2 PM coffee = affects 8 PM sleep. 50s+ more sensitive.
12) Alcohol — No 5 hr Before Sleep
Alcohol helps sleep onset but ruins deep sleep. Abstain if possible.
13) Dinner — Finish 3 hr Before Sleep
No heavy/spicy food (GERD). Light snack OK.
14) Water — Reduce 1–2 hr Before Sleep
↓ nocturia. Drink enough during day.
Exercise (2)
15) 30 min Daily Exercise
↑↑ sleep quality. Time — afternoon (best) or morning.
16) No Vigorous Exercise Within 3 hr of Sleep
↑ body temp/cortisol → sleep difficulty. Light stretching/yoga OK.
Stress/Electronics (4)
17) No Smartphone/TV 1 hr Before Sleep
Blue light + mental stimulation. One of biggest sleep ruiners.
18) Pre-Sleep Meditation or Breathing
5–15 min — 4-7-8 breathing, progressive muscle relaxation, Calm/Headspace apps.
19) Write Journal/To-Do
Pre-sleep thoughts in head → on paper. "Brain dump" — ↓ sleep difficulty.
20) "20-Minute Rule"
Not asleep in 20 min → get up, other room, quiet activity (book). Return to bed when drowsy. No bed=wake association.
4-Week Sleep Hygiene Challenge
Week 1 — Time/Environment
Consistent sleep time, bedroom 18–20°C dark quiet.
Week 2 — Diet/Drinks
No afternoon caffeine, ↓ evening alcohol, early dinner.
Week 3 — Exercise/Sunlight
30-min daily exercise, morning sunlight.
Week 4 — Stress/Devices
No phone 1 hr before, start meditation/journal.
Evaluate sleep after 4 weeks — usually 70% meaningful ↑. If little effect — CBT-I or doctor visit.
Korean Environment Special Tips
- Upstairs apartment noise — white noise/earplugs
- Dinner culture — make excuses, reduce
- Overtime culture — decide priority
- Korean fine dust — air purifier/sleep environment
- Smartphone dependence — conscious blocking
Start Today
(1) sleep hygiene diary — 4 weeks, (2) apply one at a time (not all at once), (3) keep what works, (4) evaluate effect after 4 weeks, (5) no ↑ sleep — CBT-I or doctor.
Sleep hygiene is free, no medication, daily-doable. 4 weeks consistent = ↑↑ sleep. Auxiliary to medication/treatment but — alone effective in 70% of patients.
