Basics
The 8 sleep-hygiene habits that matter most
You don't need a perfect routine. You need a few habits done consistently. If you change nothing else, start here.
The eight that matter
- Keep one wake-up time, every day. Even on weekends. A steady wake time anchors your body clock more powerfully than your bedtime does.
- Get morning light. 10–15 minutes of daylight soon after waking tells your brain when "day" starts — and when night should follow.
- Make the room cooler and darker. In our climate, aim for a fan or aircon around 24–26°C, blackout curtains, and phones face-down.
- Cut caffeine after 2 PM. That 3 o'clock kapeng barako has a half-life of about 5 hours — it's still in your system at bedtime.
- Give yourself a wind-down hour. Dim lights, slow down, no work emails. Your brain needs a runway, not a hard stop.
- Bed is for sleep. If you scroll, work, or watch teleserye in bed, your brain learns bed = awake. Move those elsewhere.
- Don't lie awake frustrated. Awake after about 20 minutes? Get up, do something calm and dim, return when sleepy.
- Watch late, heavy meals and alcohol. Both fragment deep sleep, even if alcohol helps you fall asleep faster.
Start small. Try one habit for a week before adding the next. Stacking too many at once is the fastest way to quit all of them.
This article is general sleep education, not a diagnosis or personalised medical advice. If sleep problems persist or worry you, please consult a licensed physician.