If you often find yourself tossing and turning at night or waking up feeling like you haven’t slept at all, you may need to take a closer look at your sleep hygiene. Sleep hygiene refers to the habits and environment that set you up for quality sleep. In this guide, you’ll learn the best strategies to optimize your sleep hygiene so you can feel refreshed and ready for the day ahead.
Understanding Sleep Hygiene
First, it’s important to understand what sleep hygiene really means. Simply put, sleep hygiene is about cultivating behaviors, habits, and an environment that promotes healthy sleep. Much like maintaining personal hygiene is about caring for your body, sleep hygiene focuses on how you can best take care of your sleep. It’s about creating the right conditions—both physical and mental—that encourage relaxation and deep rest.
Let’s explore how you can implement sleep-friendly habits in different aspects of your daily routine.
1. Create a Comfortable Sleep Environment
The environment you sleep in plays a significant role in how restful your night can be. Here are some practical ways to create a space where sleep comes naturally:
a. Get a Quality Mattress and Pillow
Your mattress and pillow are the foundation of good sleep. If they’re too old or not suitable for your sleep style, they can cause discomfort, leading to restless nights. Consider investing in a mattress that supports your needs—whether that’s firm, soft, or something in between.
Product Recommendation: Many users on Amazon highly recommend the Tuft & Needle Original Mattress. It’s a medium-firm mattress that offers the right balance of comfort and support for a variety of sleep positions.
For pillows, the Coop Home Goods Adjustable Pillow is a crowd favorite, as it allows you to add or remove filling to suit your comfort level.
b. Control Temperature and Lighting
A cool, dark room is ideal for sleep. Keeping your bedroom temperature between 60–67°F (15–19°C) helps your body reach the state it needs for restful sleep.
Consider investing in blackout curtains if outside light is a problem. The Nicetown Blackout Curtains, available on Amazon, are highly rated and help block unwanted light, creating a darker space for restful sleep.
c. White Noise or Sound Machine
If you find noise to be a problem—whether it’s traffic, neighbors, or even household sounds—you could benefit from using a white noise machine. These machines produce ambient sounds that help mask disruptive noises.
Product Recommendation: The LectroFan Classic White Noise Machine is very popular and offers multiple sound options to help drown out distractions.
2. Stick to a Consistent Sleep Schedule
Your body has an internal clock called the circadian rhythm. When you keep a consistent schedule, your body knows when it’s time to wake up and when it’s time to wind down. Try to go to bed and wake up at the same time each day, even on weekends. This consistency will help you fall asleep more easily and wake up feeling more refreshed.
To establish this schedule, you could set alarms not just for waking up, but also for winding down. Give yourself a cue, like a soft chime on your phone or smart device, an hour before your bedtime. This can be a signal that it’s time to start transitioning to sleep.
3. Craft a Relaxing Bedtime Routine
Creating a routine before bed can help signal your body that it’s time to wind down. Here are some ideas for incorporating relaxation into your nightly routine:
a. Take a Warm Bath or Shower
A warm bath or shower can relax your muscles and lower your heart rate, which can help prepare your body for sleep. It also slightly raises your body temperature, which will then drop when you get out of the bath—this drop signals to your body that it’s time to sleep.
b. Read or Listen to Calm Music
Another great way to prepare for sleep is to spend 20-30 minutes reading a book or listening to calming music. Avoid stimulating books or media—the goal is to relax, not energize your mind.
c. Use Aromatherapy
Aromatherapy can be incredibly effective at promoting relaxation. Essential oils like lavender and chamomile can help induce calmness and improve sleep quality.
Product Recommendation: InnoGear Essential Oil Diffuser is a compact and affordable diffuser that’s widely loved by users on Amazon. Use a few drops of lavender essential oil to create a calm sleep atmosphere.
4. Limit Caffeine, Alcohol, and Heavy Meals
The substances you consume during the day can have a significant impact on your sleep quality.
a. Caffeine
Caffeine can linger in your system for up to 10 hours. Try to avoid coffee, tea, or caffeinated beverages in the late afternoon and evening. Instead, opt for decaffeinated herbal teas like chamomile tea, which can help calm your nerves and promote sleep.
b. Alcohol
While alcohol might help you fall asleep initially, it disrupts your sleep cycle later in the night, causing fragmented and poor-quality sleep. Avoid alcohol at least 3-4 hours before bedtime for the best sleep quality.
c. Heavy Meals
Eating a heavy meal right before bed can make it harder to fall asleep, as your body is busy digesting instead of winding down. Try to eat your last meal 2-3 hours before bed, and keep it light if it’s close to bedtime.
5. Exercise Regularly
Exercise is a fantastic way to improve sleep quality, but it’s all about timing. Regular physical activity, particularly aerobic exercise, can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise within a few hours of bedtime, as it may make it harder for you to settle down.
If evening workouts are your only option, consider calming exercises like yoga or stretching. These activities can help your body relax and prepare for sleep without causing too much stimulation.
6. Be Mindful of Screen Time Before Bed
The blue light emitted by screens—phones, tablets, computers, and TVs—can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bed.
If you need to use your phone or other devices in the evening, consider wearing blue light blocking glasses or enabling the blue light filter on your device to reduce its impact.
Product Recommendation: Blue Light Blocking Glasses by TIJN are well-reviewed and can help reduce the strain and melatonin disruption caused by late-night screen time.
7. Manage Stress and Anxiety
One of the biggest enemies of good sleep is an overactive mind. Anxiety and stress can make it incredibly difficult to wind down at night. Incorporating stress management techniques into your daily routine can make a big difference.
a. Meditation and Breathing Exercises
Mindfulness meditation and deep breathing exercises can be highly effective at reducing anxiety and promoting relaxation. Try a simple breathing exercise like 4-7-8 breathing:
- Inhale through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly through your mouth for a count of eight.
Repeat this cycle a few times until you feel yourself starting to relax.
b. Journaling
Writing down your thoughts before bed can help clear your mind and make it easier to fall asleep. Take 5-10 minutes each night to jot down any worries or tasks for the next day. You could also try focusing on gratitude by writing down three things you are grateful for before going to sleep. This practice can help you shift into a more positive mindset.
8. Consider Sleep Supplements
If you’re still struggling to get good sleep despite optimizing your sleep hygiene, you may consider adding sleep supplements to your routine. One of the most popular supplements for sleep is melatonin. It can be especially helpful if you need to reset your sleep cycle due to jet lag or shift work.
Product Recommendation: The Natrol Melatonin Fast Dissolve Tablets are highly rated on Amazon and dissolve quickly, helping you fall asleep faster.
However, it’s important to talk to a healthcare professional before taking any sleep supplements to ensure they are safe and appropriate for you.
9. Limit Naps During the Day
While napping can be a great way to recharge, long naps or late naps can interfere with your ability to fall asleep at night. If you need a nap, try to keep it to 20-30 minutes and take it earlier in the afternoon. This duration is perfect for getting some rest without falling into a deep sleep cycle, which can leave you groggy.
10. Make Your Bed a Sleep-Only Space
If you associate your bed with activities like working, watching TV, or scrolling on your phone, your brain might have a harder time switching to sleep mode when it’s time to rest. Try to reserve your bed for sleep and intimacy only. This will train your brain to recognize that when you get into bed, it’s time to wind down and sleep.
11. Get Exposure to Natural Light
Natural light helps regulate your circadian rhythm. Make an effort to get outside during daylight hours, especially in the morning. Exposure to sunlight early in the day helps to set your internal clock and can improve both your mood and your ability to sleep well at night.
If natural sunlight is hard to come by—for example, during winter months—consider using a light therapy lamp to get some bright light exposure in the mornings.
Product Recommendation: The Verilux HappyLight is highly rated on Amazon and can simulate natural sunlight, helping regulate your sleep cycle.
Final Thoughts
Improving your sleep hygiene may take some time and experimentation to figure out what works best for you, but even small changes can lead to big improvements in your sleep quality. Remember, the goal is to create a consistent routine that signals to your body that it’s time to rest, relax, and rejuvenate. By taking care of your sleep environment, making conscious decisions about your daily habits, and managing your stress levels, you can build a sleep routine that allows you to feel your best each day.
Start by making just one or two changes at a time, and gradually incorporate more strategies as you go. Better sleep is within your reach, and optimizing your sleep hygiene is the key to getting there. Sweet dreams!