---
title: "Sleep Hygiene: Evidence-Based Practices for Better Rest"
url: https://www.hererockhill.com/2026/05/28/sleep-hygiene-evidence-based-practices-better/
date: 2026-05-28T23:42:05+00:00
modified: 2026-05-28T23:42:05+00:00
author: "Felicia Byrd"
categories: ["Health"]
site: "HERE Rock Hill"
attribution: "HERE Rock Hill"
---

# Sleep Hygiene: Evidence-Based Practices for Better Rest

*Source: [HERE Rock Hill](https://www.hererockhill.com/2026/05/28/sleep-hygiene-evidence-based-practices-better/) — May 28, 2026 by Felicia Byrd*

Sleep is essential for overall health, yet more than one-third of U.S. adults do not get enough of it. According to the Mayo Clinic, 14.5% of adults have trouble falling asleep, while 17.8% struggle to stay asleep. Experts recommend that adults aim for seven to nine hours of sleep each night to support physical repair, immune function, emotional renewal, and cognitive performance.

To improve sleep quality, maintaining a consistent bedtime and wake time is crucial. This practice reinforces the body’s natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed. Additionally, the environment in which one sleeps plays a significant role in sleep quality. The bedroom should be kept cool, ideally between 65°F to 68°F, dark, and quiet. To facilitate better sleep, it is advisable to keep electronic devices and work materials out of the bedroom, as these can be distracting and stimulating.

Alcohol is often thought of as a sleep aid, but it can actually disrupt sleep patterns. While it may initially cause drowsiness, alcohol can become stimulating after a few hours, reduce REM sleep, and worsen snoring. Similarly, caffeine should be avoided after lunch, especially for those sensitive to its sleep-disrupting effects.

Meal timing can also impact sleep. Evening meals should be consumed at least three hours before bedtime to allow for proper digestion. Additionally, nicotine is a stimulant that can interfere with sleep, making it essential to avoid it before bedtime.

For those who feel the need to nap, it is recommended to limit naps to 30 minutes or less and to take them earlier in the day. Longer or later naps can interfere with nighttime sleep, making it harder to fall asleep when it’s time for bed.

By incorporating these evidence-based practices into daily routines, Rock Hill residents can enhance their sleep hygiene and improve their overall well-being. Understanding the importance of sleep and adopting healthier habits can lead to better rest and a more productive day ahead.