7 Sleep Hygiene Habits for Better Sleep and More Energy

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Want to sleep better at night without tossing and turning for hours? In this post, I’m breaking down 7 simple sleep hygiene habits you can start implementing for better sleep and more energy. 

This post is all about simple sleep hygiene habits you should know about for a better night’s sleep.
 

Core Essentials for a Sleep Hygiene Routine

1. Start a Consistent Sleep Schedule

Having a consistent sleep schedule is one of the most foundational healthy sleep habits you can have. Going to bed and waking up around the same time each day can help regulate your internal clock (aka your circadian rhythm).

Having a sleep schedule not only makes it easier when trying to fall asleep, but can make it easier to wake up in the morning – preventing you from hitting snooze one too many times in the morning.

2. Create a Relaxing Pre-Sleep Night Routine

As you begin to wind down for the night, creating a relaxing bedtime routine can help calm your nervous system and allow your body to shift from alertness to a more restful state. Simple activities such as reading, journaling, meditation, or stretching can help to bring your body into a relaxed state and signal that it’s time for rest.

Personally, I love doing a short guided meditation and using my NodPod Weighted Eye Mask before bed. The eye mask adds a gentle pressure that helps to calm my nervous system and quiet my mind, especially on nights when my thoughts feel extra loud.

3. Reduce Blue Light at Least 30 Minutes Before Bed

I’m sure we’ve all heard this one before, but it’s definitely worth repeating! Blue light from our phones and screens has been scientifically proven to disrupt our body’s circadian rhythm and interfere with our body’s natural production of melatonin (the sleep hormone)!

A great way to keep our body on track of its sleep cycle is to put our screens away at least 30 minutes before bed. Try replacing mindless scrolling for one of the relaxing activities listed above. Trust me, your sleep will thank you!

4. Create the Ideal Sleep Environment

Your sleep environment plays such a huge role in the quality of your sleep. An ideal sleep environment is one that’s cool, dark, and quiet, and has minimal distractions.

I find that having a sound machine helps me sleep better, especially since I live in a noisy city. I use the Hatch Alarm Clock for gentle sound at night, such as grey noise or soft rain. I also use it in the morning as my alarm clock, instead of my phone. I love that it wakes me up gradually with light and calming sounds rather than a harsh phone alarm. A slower wake-up-call has allowed my mornings to feel less chaotic and it helps improve sleep rhythms overall.

5. Be Mindful of What You Eat or Drink Before Bed

What you put into your body in the evening can have a large effect on your sleep hygiene. It’s recommended to avoid caffeine at least 4-6 hours before you go to bed and skip heavy meals late at night, as digestion keeps your body in a more active state.

A warm cup of caffeine-free tea or lemon water before bed is a great, comforting ritual to add to your night routine.

6. Track Your Sleep (If it Feels Right)

A great way to better understand your sleep patterns is to track and monitor your sleep data such as your sleep stages, sleep duration, and overall sleep quality each night. While this isn’t necessary for everyone, tracking sleep data can help you identify which habits are beneficial to your overall sleep, and which could be disrupting it.

I currently use the Oura Ring to get a better idea of how my daily habits affect my sleep. It doesn’t replace a good sleep hygiene routine, but it has been helpful in identifying patterns, like how late nights, stress, or even alcohol consumption show up in my sleep.

7. Set Healthy Daytime Habits

Supporting quality sleep doesn’t just start once you get in bed, it starts right when you wake up. Your daytime habits play a huge role in improving sleep quality at night.

Little habits like morning sunlight exposure, regular movement, and stress management are all things that can contribute to better sleep at night and keeping your circadian rhythm on track.

This post was all about how to create healthy sleep hygiene habits that support better sleep and more energy.