Sleep Hygiene 101: How to Set Yourself Up for Restful, Restorative Sleep

We often think of sleep as something that just happens when we’re tired. But the truth is, quality sleep doesn’t just depend on how many hours you’re in bed—it also depends on how you prepare for it.

This is where sleep hygiene comes in.

Sleep hygiene refers to the daily habits and sleep environment that support deep, uninterrupted rest. By creating a consistent routine and a calming bedroom setup, you give your body and mind the best chance to wind down, fall asleep, and stay asleep through the night.

The good news? Improving your sleep hygiene is simple, low-cost, and can have a powerful ripple effect on your energy, focus, mood, and overall well-being.

Why Sleep Hygiene Matters

Getting enough quality sleep is one of the cornerstones of good health—just as vital as nutritious food and regular movement.

Poor sleep has been linked to a wide range of issues including low energy, reduced immune function, brain fog, mood swings, and even a greater risk of chronic illness. And while occasional restless nights happen to all of us, consistent poor sleep can affect nearly every area of your life.

The encouraging part? Most of us have more influence over our sleep than we realise. Through simple habit shifts and environmental tweaks, we can create the ideal conditions for rest.

How to Practise Good Sleep Hygiene

Let’s break sleep hygiene into four key areas:

1. Set a Consistent Sleep Schedule

Your body thrives on rhythm. Going to bed and waking up at the same time each day helps regulate your internal clock and supports deeper, more restful sleep.

Tips to support your schedule:

• Wake up at the same time each day, even on weekends. It might feel strict at first, but it helps your body naturally settle into a healthy rhythm.

• Prioritise sleep just like you would any other essential activity. Aim to get the full 7–9 hours most adults need.

• Make gradual adjustments if your current sleep schedule is off-track—shift your bedtime slowly, by 15–30 minutes at a time.

• Be mindful of naps. A short nap can be helpful, but long or late naps may interfere with your nighttime rest.

  
  

2. Create a Calming Nighttime Routine

What you do in the hour or two before bed sets the tone for the rest of your night. A consistent wind-down routine helps signal to your brain that it’s time to relax.

Try including:

• The same sequence of calming activities each night, like brushing your teeth, doing skincare, or reading a few pages of a book.

• 30 minutes of wind-down time with soft music, light stretching, or journaling.

• Low lighting, which encourages your body’s natural production of melatonin (the sleep hormone).

• A screen-free buffer of 30–60 minutes before bed. Blue light from phones and laptops can keep your brain alert longer than you think.

• Relaxation techniques, such as gentle breathwork, guided meditations, or mindfulness exercises to help quiet your mind.

  
  

If you’re still awake after 20 minutes in bed, try getting up and doing something calming (in dim light) before returning to bed.

3. Build Sleep-Supporting Daytime Habits

Sleep hygiene doesn’t begin at bedtime. What you do throughout the day can also influence how well you rest at night.

Support your sleep by:

• Getting daylight exposure early in the day. Natural light helps regulate your circadian rhythm.

• Moving your body regularly, even if it’s just a walk or some gentle stretching.

• Avoiding nicotine, which acts as a stimulant and can make it harder to fall or stay asleep.

• Cutting down caffeine after lunchtime—it can linger in your system for several hours.

• Limiting alcohol, which may help you fall asleep faster but disrupts sleep later in the night.

• Finishing meals 2–3 hours before bed, especially if they’re heavy or spicy.

• Using your bed only for sleep, so your brain associates it with rest—not work, scrolling, or watching TV.

  
  

4. Optimise Your Bedroom Environment

Your bedroom should be a sanctuary for sleep. Even small changes to your sleep environment can make a big difference in how well you rest.

Key things to consider:

• Choose a comfortable mattress and pillow that support your body.

• Use breathable bedding that suits the season and your temperature preferences.

• Keep the room cool—many people sleep best at around 18°C.

• Block out light with blackout curtains or an eye mask.

• Limit noise using earplugs, white noise machines, or a fan.

• Experiment with calming scents, like lavender, which may help ease anxiety and promote relaxation.

  
  

One Size Doesn’t Fit All

Sleep hygiene isn’t about following a rigid checklist. Instead, it’s about discovering what works for you. Some people sleep better after a warm shower, while others benefit from journaling or light stretching.

Start small. Choose one or two habits that resonate with you and build from there. Remember: small steps, taken consistently, often lead to the biggest shifts.

Also, while improved sleep hygiene can support better rest for most people, it’s important to know when to seek help. If you’re struggling with persistent insomnia, disrupted sleep, or excessive daytime fatigue, professional support may be needed.

Ready for More Restful Nights?

If you’re finding it hard to wind down, stick to a sleep schedule, or figure out what’s keeping you awake, I can help. Together, we’ll explore the habits, routines, and mindset shifts that support deeper, more restorative rest—tailored to your lifestyle and needs.

Book a free consultation today, and let’s create a sleep routine that actually works for you.

References:

Suni, E. (2025, July 7). Mastering Sleep Hygiene: Your Path to Quality Sleep. Sleep Foundation.