Many individuals equate nutrition and exercise with health and well-being, and sleep gets overlooked. Sleep is one of the most important foundations of overall well-being, but it is often the first thing to be sacrificed when life gets busy. On the other hand, many of my clients in my wellness coaching practice complain of feeling exhausted even when they are getting enough sleep. In many cases, the issue is not just the quantity of sleep but the quality. This is where sleep hygiene comes in.
What is Sleep Hygiene?
Sleep hygiene refers to daily habits, behaviors, and environmental factors that support consistent, high-quality sleep. Good sleep hygiene helps to regulate your body’s internal clock, also known as the circadian rhythm, which controls when you feel alert and when you feel sleepy. Practicing good sleep hygiene will help you fall asleep, stay asleep, and wake up feeling refreshed and restored.
Good Sleep Hygiene Practices
Here are some of the most common sleep hygiene practices that I recommend to my wellness clients.
Create a reset ritual when you get home from work. Do something to signal to your brain that the work day is over. This can be as simple as changing out of your work clothes, but it is also great to couple that with spending some time outside, taking a short walk, or sitting for a few minutes or more, preferably without screens, to allow your mind and body to relax.
Keep a consistent sleep and wake schedule. Help stabilize your internal clock by going to bed and waking up at the same time every day, even on weekends.
Create a calming nighttime routine. Engage in relaxing activities before bed, such as reading, journaling, meditating, or breathwork.
Limit screen time before bed. Exposure to blue light from screens can suppress melatonin, the sleep hormone, making it harder to fall asleep. Commit to turning off phones, tablets, and computers, at least 30 minutes (or more) before bedtime.
Be mindful of caffeine and alcohol. If you’re having an afternoon slump, skip the caffeine. Try moving your body with some exercises in place or going for a short, brisk walk. Alcohol close to bedtime may initially feel like it is helping you fall asleep, but it actually diminishes sleep quality.
Optimize your sleep environment. Keep your bedroom cool, quiet, dark, and comfortable.
Some of My Favorite Sleep-Support Products
Below are a few of my favorite sleep-support products that can help make your nighttime routine even more restorative.
- Silk sleep masks by Slip to gently shield your eyes from light.
- Restore 3 smart sleep clock by Hatch for a phone-free sleep routine.
- Sleep Effervescent Cube by Baudelaire for a relaxing lavender-and-chamomile bath.
- Weighted blanket by Ella Jayne to create a gentle pressure, similar to a hug, that calms the nervous system.
- Nighty Night Tea by Traditional Medicinals to help you get a good night’s sleep.
- Calm magnesium supplementation by Natural Vitality for relaxation
- Heatable lavender pillows by Sonoma Lavender Co.
The Takeaway: Prioritize Rest
If you find yourself feeling tired despite getting enough sleep or neglecting your sleep routine, it is time to take a closer look at your sleep hygiene. Small, intentional adjustments to your daily habits, as outlined above, can make a meaningful difference in how you feel in the morning. When you prioritize rest, your days will feel more focused, balanced, and energized.