Sleep hygiene is the set of habits, routines, and environmental conditions that promote quality sleep. It includes regular schedules, a dark and cool environment, and limiting caffeine and screens before bed. It is necessary but not sufficient on its own to resolve chronic insomnia, where cognitive factors are equally important.
Concept origin
Hauri (1977) coined the term and enumerated the first clinical recommendations. Decades of research have refined the list, but also shown its limits: in chronic insomnia, sleep hygiene alone produces modest improvements compared to complete CBT-I.
Therapeutic approach
Key recommendations include: waking at the same time every day (anchors the circadian rhythm), reserving the bed for sleep only, avoiding screens 60 minutes before bed, maintaining a cool (18-20°C) and dark bedroom, and limiting caffeine after midday.
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