13 practices for good sleep hygiene
Are you dragging through the day, hitting the snooze button multiple times, and relying on endless cups of coffee to get by?
If so, you're not alone. In our always-on, busy world, quality sleep often feels like a luxury rather than a necessity.
But here's the truth: nothing impacts your health, mood, productivity, and overall well-being more than a consistent, restful night’s sleep.
The good news? You can take control.
Sleep hygiene isn't some complicated scientific ritual - it's just a set of practical habits you adopt throughout the day and evening to set your body up for success.
Think of it as creating the perfect environment and routine for your best sleep.
Ready to start waking up refreshed?
Here are 13 essential, actionable steps to transform your sleep hygiene and claim the deep, restorative rest you deserve.
Keep a regular sleep schedule and honor midnight: Your body thrives on regularity. By going to bed and waking up at roughly the same time every day, even on weekends, you reinforce your natural circadian rhythm. This consistency teaches your body exactly when to release calming hormones (like melatonin) to prepare for sleep and stimulating hormones (like cortisol) to wake you up. Aim to be in bed before midnight - this better aligns with natural light cycles and the most restorative hours of sleep.
Moderate caffeine and limit alcohol: Both substances are notorious sleep disruptors. While caffeine is a stimulant, alcohol is a sedative that leads to fragmented, low-quality sleep later in the night. Try to cut off caffeine intake after lunchtime, or at least 8–10 hours before you plan to go to sleep. Limit alcohol, especially in the evening, as it keeps you from achieving deep, REM sleep.
Master your pre-sleep eating and drinking: A regular, smallish-sized, balanced meal eaten about 2–3 hours before bed can help facilitate sleep. Foods rich in melatonin, magnesium, and tryptophan, like tart cherry juice, almonds, walnuts, or oatmeal, can act as natural, gentle sleep aids. The key is to avoid large, rich, or spicy meals close to bedtime, which can cause indigestion and acid reflux. Similarly, be mindful of liquids: hydrating during the day is great, but try not to drink excessively in the hours before bed to avoid disruptive bathroom breaks.
Unplug from all screens and blue light: Digital devices are highly stimulating to our brains and are a major obstacle to sleep. The screens emit blue light, which actively suppresses the production of your natural sleep hormone, melatonin. Make it a rule to unplug from all screens (TV, computer, tablet, and smartphone) at least 30–60 minutes before your desired bedtime.
Set a "Go-to-Bed" alarm: Just as you set an alarm to wake up, set one to remind you to start your bedtime process. Work backward from your wake-up time. If you need 7 hours of sleep and want to be up at 6 AM, your "wind-down" alarm should sound around 10:30 PM, aiming for lights-out by 11 PM. This ensures you dedicate enough time to rest.
Take a warm bath or a cold shower: A warm bath, perhaps with Epsom salts or lavender essential oil, can promote relaxation. As your body cools down postbath, the drop in core temperature is a natural signal to the brain that it's time for sleep. Alternatively, some people find a quick, cool shower works well, depending on personal preference.
Do a brain dump and clear the clutter of the mind: Worries, to-do lists, and intrusive thoughts are major sleep thieves. Take 5-10 minutes to write out a list of whatever is bugging you—projects, anxieties, tomorrow's tasks. Get everything that's cluttering your mental space out of your brain and onto paper. This allows you to close the mental tabs and defer the thinking until morning.
Engage in a calming pre-bed routine (stretch/ read/ de-stress): Dedicate the last 15-30 minutes before lights-out to a calm, screen-free activity. This can be trying some gentle yoga poses, simple stretches, reading a physical book, or a short meditation session. Consistency here helps cue your body for rest.
Cultivate a stress-free, clutter-free bedroom: Your bedroom should be a sanctuary for sleep, not a multi-purpose room. Remove any work materials, stacks of mail, or laundry piles. Clutter creates visual stress and mental distraction. Focus on making your bedroom a place that feels calm, restful, and dedicated solely to sleep and intimacy.
Maximize darkness for deeper sleep: Light is the most powerful signal to your brain. To optimize melatonin production, your room needs to be as dark as possible. Invest in blackout curtains or shades, use a sleep mask, and cover or dim any glowing electronic lights (like charging indicators or alarm clocks).
Keep the room comfortably cool: The ideal temperature for sleep is surprisingly cool. Most experts recommend keeping your bedroom temperature somewhere between 15–20 °C. A slightly cooler temperature facilitates the necessary drop in core body temperature required for falling and staying asleep.
Use white noise to mask disturbance: White noise has been shown to promote relaxation and reduce stress levels. The consistent sound helps to create a peaceful environment that is conducive to sleep. Additionally, the sound can help to mask other sounds that might be stressful, such as the sound of traffic outside or barking dogs. Use a simple fan, a dedicated white noise machine, a humidifier, or a HEPA filter to create a gentle, steady sound that lulls you to sleep.
Get outside and move during the day: What you do during the day strongly affects your night. Exposure to natural sunlight and fresh air early in the day helps reinforce your circadian rhythm. Additionally, engaging in regular physical exercise (especially outdoors) has been proven to promote deeper, more restful sleep at night—just be sure to finish any intense workouts at least a few hours before bedtime.
