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Sleep Hygiene: Habits and Practices for a Good Night's Sleep

Ah, sleep. The elusive unicorn that we all chase but never seem to catch. We spend hours tossing, turning, staring at the ceiling, and counting sheep, but nothing seems to work. Well, it's time to change that! The secret to a good night's sleep is sleep hygiene - aka, the fancy term for the habits and practices that will get you snoozing like a baby. Let's dive in, shall we?

Sleep is necessary for both our physical and mental health. Unfortunately, many people struggle to get the restorative, rejuvenating sleep they require to function optimally. Sleep hygiene, which refers to the habits and practices we use to prepare our bodies and minds for sleep, is one of the most important factors influencing the quality of our sleep.

In this blog post, we will discuss some important sleep hygiene habits and practices that you can incorporate into your daily routine to help you get a good night's sleep.

Stick to a regular sleep schedule

What's the point of being an adult if you can't stay up until 2 am binge-watching your favorite show? Wrong! If you want to improve your sleep hygiene, you need to stick to a regular sleep schedule. Sorry, night owls. Going to bed and waking up at the same time every day will regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed. Yawn Sounds boring, but it works.

Create a relaxing sleep environment

Are you trying to sleep in a room that feels like a sauna? Is your mattress as lumpy as a bag of rocks? No wonder you're not sleeping well! To improve your sleep hygiene, create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet. Invest in some comfy bedding and pillows that support your body in all the right places. Your back (and your dreams) will thank you.

Limit screen time before bed

You know that feeling when you're trying to fall asleep, but your brain is still wired from scrolling through social media? Yeah, that's not helping you sleep. To improve your sleep hygiene, avoid using electronic devices such as phones, tablets, and computers for at least an hour before bed. Trust us, you won't miss out on anything groundbreaking on Instagram.

Avoid caffeine, alcohol, and nicotine

We get it, coffee is life. But did you know that caffeine can keep you awake? And alcohol and nicotine can disrupt your sleep cycle, causing you to wake up frequently during the night. To improve your sleep hygiene, avoid consuming these substances in the hours leading up to bedtime. Or just switch to decaf, and no one gets hurt.

Exercise regularly

We know, we know. The thought of exercising after a long day at work sounds like torture. But regular exercise can help you sleep better at night by reducing stress and promoting relaxation. Just make sure to avoid exercising too close to bedtime, or you might end up counting reps instead of sheep. It's recommended to finish exercising at least 2-3 hours before bedtime to allow your body and mind to wind down and prepare for sleep.

Practice relaxation techniques

Deep breathing, meditation, and yoga can all help to reduce stress and promote relaxation, making it easier to fall asleep. Plus, it's a great excuse to wear yoga pants all day. Bonus points if you can master the downward dog before bedtime.

Finally, if all else fails, there's always the trusty technique of deep breathing. Just inhale deeply, count to four, and exhale slowly. Repeat as necessary until you feel your eyelids getting heavy. And who knows, maybe the rhythmic sound of your breath will even lull you into a peaceful slumber. Just don't blame us if you wake up with drool on your pillow.

Another helpful technique to promote relaxation and better sleep is to practice positive thinking. Try visualizing a peaceful scene or happy memory to focus your thoughts on something calming and pleasant. Remember, a positive mindset can go a long way in reducing stress and improving your sleep quality.

Avoid napping

Naps: the ultimate love-hate relationship. On one hand, they're a wonderful escape from the stress of the day. On the other hand, they can be a slippery slope to a night of tossing and turning. It's like that friend who's always fun to hang out with, but you know they're going to keep you up way past your bedtime.

So, nap with caution, my friends. You don't want to be the one dragging your feet tomorrow while your well-rested colleagues are crushing it. While napping can be beneficial for some people, it can disrupt the sleep cycle for others. If you have trouble sleeping at night, avoiding napping during the day is best. Sorry, blobblers. Looks like you'll have to find a new way to procrastinate.

Practice good sleep hygiene habits

Good sleep hygiene habits such as keeping your bedroom dark and quiet, avoiding stimulating activities before bed, and avoiding eating heavy meals before bedtime can help to promote better sleep. And let's be real, who doesn't love a good excuse to eat ice cream for dinner?

Remember, eating sugary treats before bed might give you a sweet tooth, but it can also lead to a sour morning. Blood sugar spikes and crashes can disrupt your sleep and leave you feeling like a zombie when you wake u p. So, skip the candy bar and reach for something healthier like a fruit salad or a handful of nuts to keep your sleep and taste buds happy!

Don't stress about it

Finally, don't stress about getting enough sleep. The more you stress, the harder it is to fall asleep. If you find yourself tossing and turning, get up and do a relaxing activity like reading or listening to calming music until you feel sleepy again. And if all else fails, just remember that tomorrow is a new day, and you can always try again tonight.

Seek professional help if needed

If you're still struggling with sleep despite making changes to your sleep hygiene habits and practices, it may be time to seek professional help. A sleep specialist can help you to identify any underlying sleep disorders and provide treatment options to improve your sleep quality.



Well, it's time to face the music, folks. If you want to stop feeling like a walking zombie and start feeling like a well-rested human being, you need to pay attention to your sleep hygiene. Yes, it may mean sacrificing that late-night Netflix binge or giving up your beloved cup of coffee after 3 pm. But trust me, it's worth it. Plus, you'll finally have an excuse to splurge on that fancy new pillow or invest in blackout curtains. Who knew being a responsible adult could be so fun?

So go ahead, give these sleep hygiene tips a try, and get ready to sleep like a baby. Just maybe without the diaper part. good sleep hygiene is essential for a good night's sleep. By adopting healthy sleep habits and practices, you can improve your sleep quality and wake up feeling refreshed and energized. And if all else fails, just remember that there's always coffee. Lots and lots of coffee.

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