What is Sleep Hygiene & How Does It Improve Sleep?

Sleep hygiene is a hot topic lately—and for good reason! As a transformational coach, I write about sleep often because getting enough ZZZs is such a game-changer for weight loss, health, energy, and overall wellness. If you struggle to get the recommended 7–9 hours of quality sleep, establishing a solid sleep hygiene routine may help.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits, behaviors, and environmental factors that set the stage for restful, uninterrupted sleep. Think of it as a personal blueprint for better shut-eye. It includes habits like a consistent sleep schedule, setting up the perfect environment, and avoiding blue light.

What Impedes Sleep Hygiene

Sometimes our habits sabotage sleep hygiene, such as an inconsistent bedtime schedule, eating too close to bedtime, consuming caffeine late in the day, scrolling before bed, and sleeping in a bright or noisy sleep environment. These behaviors can cause restless nights that leave you feeling groggy and less productive during the day. Over time, consistently poor sleep increases the risk for obesity, high blood pressure, diabetes, and heart disease.

Tips for Better Sleep Hygiene

Here are some of my favorite tips for improving sleep quality:

• Stick to a schedule. Go to bed and wake up at the same time every day—even on weekends. A consistent schedule helps your body’s internal clock know when it’s time to wind down.
• Create a cozy sleep environment. Keep your bedroom dark, cool, and quiet. Simple things like blackout curtains, white noise machines, and setting your thermostat to 60–67°F make a big difference.
• Avoid late-night meals. Finish eating at least 3–4 hours before bed. If you’re hungry, choose a light snack like yogurt, fruit, or nuts.
• Skip the nightcap. Alcohol may make you feel sleepy initially, but it is ultimately very disruptive and leads to sleep deprivation.
• Put the devices away. Blue light from screens suppresses melatonin, the sleep hormone. Avoid screens one to two hours before bed.
• Wind down with a calming routine. Relax with activities like reading, taking a warm bath, or practicing deep breathing exercises. These can signal your brain that it’s time to sleep.
• Reserve your bed for sleep. Keep work, scrolling, and other activities out of bed to strengthen the mental–and subconscious–association between your bed and sleep.

Daytime Habits Matter

Good sleep hygiene doesn’t stop when the sun comes up. These daytime tweaks can also improve your sleep quality:

• Get morning sunlight. Natural light in the morning helps regulate your internal clock, making it easier to fall asleep at night.
• Exercise regularly. Physical activity improves sleep but try to avoid vigorous workouts in the later hours of the day.
• Limit caffeine after lunch. Caffeine can stay in your system for hours, so switch to decaf beverages by the afternoon. Try tea or lemon water for better results!
• Be mindful with naps. If you need to nap, keep it between 30-45 minutes and avoid napping too late in the day.
  
  

Better sleep starts with better habits. Just like with exercise and a healthy diet, consistency is key if you want to see results. The more these habits become part of your routine, the stronger your foundation for restful sleep will be. To learn more about integrating healthy strategies into your life, consider working with a transformational nutrition coach like me.