Sleep Hygiene Has Nothing to Do with Cleaning, But It Could Help You Get More Done!
You’ve probably heard the term sleep hygiene, but what does it really mean? And why should you care about it? Sleep hygiene isn’t about cleanliness—it’s all about sleep. Sleep hygiene refers to the environment in which we fall and hopefully stay asleep. Improving our sleep hygiene is about creating the right habits and environment to get better, more restorative sleep. This isn’t as easy as it sounds.
These days, our busy lives, bingeworthy TV, and devices full of communication and information (and cat videos) conspire to keep us awake just a few minutes longer. And those same factors continue to affect us even after we fall asleep. We can’t change all our habits overnight. But once we understand the key elements of sleep hygiene, we can take baby steps in the right direction. It’s the small changes that, over time, can make a big impact on our health and well-being.
What is Sleep Hygiene?
Simply put, sleep hygiene is a set of practices and habits designed to help you get better sleep on a regular basis. Just like brushing your teeth keeps your mouth healthy, good sleep hygiene ensures you wake up refreshed and ready to take on the day. Poor sleep doesn’t just leave you tired—it’s been linked to a range of health issues, from weakened immune function to heart disease. The more we study sleep, the more we understand how detrimental it is when we don’t get enough. And most of us don’t – by a longshot. So, getting your sleep on track is one of the best things you can do for your overall health.
Why Does Sleep Hygiene Matter?
Good sleep is as essential as food and water. It helps your brain function properly, improves your mood, and even boosts your immune system. Sleep even reinforces our memory and helps us learn better. But most important is that sleep is when our bodies repair themselves. Without enough sleep, we are more vulnerable to illness, stress, and even long-term conditions like diabetes.
What Are the Fundamentals of Sleep Hygiene?
Go to bed and wake up at the same time every day.
Yes, even on weekends! This helps set your body’s internal clock, known as your circadian rhythm, which tells you when it’s time to sleep and wake up.
Why it works: Consistency trains your body to feel sleepy at the same time each night and to wake up refreshed.
Turn off electronics 30-60 minutes before bedtime.
That means no phones, tablets, or computers … or TV! The blue light from screens tricks your brain into thinking it’s still daytime.
Why it works: Blue light blocks the release of melatonin, the hormone that makes you feel sleepy. By avoiding screens before bed, you help your brain produce more melatonin, which leads to better sleep.
Make your bedroom sleep friendly.
Your bedroom should be a cool, peaceful sanctuary. Use blackout curtains, earplugs, or white noise machines if needed.
Why it works: A dark, quiet, and cool environment helps lower your body temperature and block out distractions, which can lead to deeper sleep.
Avoid big meals, caffeine, and alcohol close to bedtime.
Eating heavy meals or drinking stimulants can disrupt your sleep.
Why it works: Caffeine is a stimulant that can keep you awake, and large meals can cause indigestion, making it harder to fall asleep. While alcohol might make you drowsy, it can disrupt your sleep cycle later in the night.
Get some natural light during the day.
Spend time outside or sit by a window to keep your body’s natural sleep-wake cycle on track.
Why it works: Natural light exposure boosts your mood and helps regulate your circadian rhythm, making it easier to fall asleep at night.
Exercise regularly.
Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
Why it works: Exercise reduces stress and tires out your body in a healthy way. Just avoid intense exercise right before bed, as it might leave you too energized to sleep.
Wind down with calming activities.
This could include reading, taking a warm bath, listening to soothing music, or practicing deep breathing.
Why it works: These routines signal to your brain that it’s time to relax and prepare for sleep. A wind-down period reduces stress and anxiety, which often interfere with falling asleep.
Does all that seem like an impossible dream (pun intended)?
Yes. For most of us, our lives just don’t lend themselves towards good sleep hygiene. The good news is, you don’t have to overhaul your life to see improvements. Small, manageable changes to your daily routine can make a huge difference over time.
Here’s how to get started with a series of small changes that will have a big impact:
1. Start by Resetting Your Schedule (Just a Little)
It’s tempting to stay up late or sleep in when you can, but this throws off your body’s internal clock. Instead of trying to force yourself into a perfect sleep schedule right away, move your bedtime 15 minutes earlier each week until you’re at a consistent time that feels right for you. The goal is to wake up and go to bed at the same time every day—even on weekends. Consistency is key (we say that about everything)!
2. Tackle Your Tech Habit
We all love scrolling through our phones before bed, but it’s one of the biggest culprits behind poor sleep. If quitting cold turkey sounds impossible, start small: try turning off screens just 10 minutes earlier each night until you’re screen-free for 30 minutes before bed. You’ll start feeling a positive physical difference without feeling like you’re missing out on any important internet developments. When ten minutes feels comfortable, you can increase by a few minutes each week. Guess what? Everything will still be waiting for you when you wake up!
3. Create a Sleep Sanctuary—One Step at a Time
Your bedroom should be a place of rest, not a second office or entertainment zone. You don’t have to do a full bedroom makeover overnight—small changes can make a huge difference. Start with something simple, like adding blackout curtains or using a white noise machine. Next, remove distractions like bright clocks or unnecessary electronics. Over time, you’ll transform your room into a cozy retreat that promotes relaxation. If you are one of us who is used to falling asleep with the TV on, do some experimenting. If you don’t think you can do without it immediately, set the TV to turn off in 30 minutes. Almost all TV’s have that function. Once you have eliminated the all-night blue light, you can experiment with falling asleep to music or a podcast, which are much less disruptive to your sleep.
4. Watch What You Eat and Drink Before Bed
If you often snack or drink coffee late into the evening, this could be sabotaging your sleep. Try cutting back slowly: for example, stop drinking caffeine after lunch and avoid big meals right before bed. Gradually, your body will adjust, and you’ll find yourself falling asleep faster without feeling deprived.
5. See the Sky During Your Day
The goal is to get sunlight and fresh air, but you can start off slow. If you are stuck inside, sit near a window for a bit. Go outside in the morning or at lunch for 5 to 10 minutes. Honestly, natural light and fresh air have an extraordinary impact on your sleep quality. Find a time of day that will generally work for you and see if you can make fresh air and sunlight a daily mini habit. It doesn’t have to be sunny – we know the sun is up there.
6. Move Your Body—But Find the Right Time
Exercise is one of the best sleep aids out there, but timing matters. If you’re exercising late at night, try shifting your workout earlier by just 30 minutes each week until you find the sweet spot where it helps, rather than hinders, your sleep. Morning or early afternoon workouts are ideal. Please note that when we say workouts, we don’t necessarily mean a run and heavy lifting. Your workout can be a walk around the block, once or twice, which gives you the benefit of both the exercise and the fresh air!
7. Build in Wind-Down Time (Without Feeling Rushed)
If you’re running around right up until bedtime, your brain doesn’t have time to switch gears. The key here is a gradual wind-down. Set a reminder to start winding down about an hour before bed. You don’t need a complicated routine—just read a book, take a warm bath, listen to relaxing music or do some light stretching (this is seems like such a good idea, but we don’t know anyone who does this). It’s about creating a ritual that helps you relax.
The Bottom Line: Sleep Hygiene is About Small, Manageable Changes
Improving your sleep doesn’t have to be overwhelming. Focus on making one small change at a time and be patient with yourself. Each week, adjust something—whether it’s your bedtime, your screen time, or your bedroom environment—and over time, these small steps will add up to a big difference. You’ll start to feel more rested, energetic, and ready to take on the day.
