Seemingly now more than ever, the quest for productivity and tangible results has become a prevalent part of many of our lives. In this quest, we find ourselves prioritizing anything and everything to maximize results.
This typically looks like a focus on time management, healthy meals, training, classes, work, chores and errands. If we’re lucky, we may include self-care activities like massages or baths. Even when trying to build relaxation into our lives, the focus usually remains on doing a thing rather than not doing.
In this go-go-go state of mind, the last thing we consider is sleep. For many of us, it’s an after thought on the to-do list, especially since sleep doesn’t necessarily fall into the category of something we do.
However, sleep has been proven as one of the most crucial elements to recovery, mental clarity and longevity. Sleeping 7 to 9 hours a night can boost your immune system and reset your brain chemistry. Sleep can impact everything from your nervous system and neural functions to mood regulation and reaction times, affecting the way you show up in daily life, process information and make decisions.
We find sleep so important that it’s made an appearance in a few of our blogs recently, which we’ll link throughout this article. In this one, we specifically want to dive into a few key factors that affect the quality of sleep and how you can work with your habits and environment to optimize your rest and set yourself up for success.
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What is sleep hygiene?
Just like brushing your teeth, washing your hair or showering, good sleep requires maintenance. You can take certain actions to ensure you get the best possible scenarios for what you need and build them into your nightly routine. If this sounds like something you could benefit from, check out the tips below!
Cut off kitchen time 2-3 hours before bed
We understand that it’s not always realistic with busy schedules, and you have to eat when you can. However, if possible, aim to stop food intake 2-3 hours before bedtime. When you hit the sack too soon after eating a full meal, your body is still digesting. All of that energy it would normally allot to healing and recovery gets diverted to other work; therefore, it isn’t able to give you a proper night’s rest.
If you must eat close to bedtime, opt for something lighter and easier to digest to cut back on the effort your body needs to make. Greek yogurt and berries or even a banana with almond butter make great options.
Optimize your lighting
Your circadian rhythm is your body’s natural connection to the world, and light plays a huge role. Bright lights wake us up and tell us it’s time to be alert, while low, dim lighting floods the brain with melatonin and tells the body it’s time to wind down.
Sometimes, especially in the summer when it’s bright out for longer, we need to help regulate these responses to trigger the hormonal cues that will help make us sleepy and transition to night-mode more easily.
Limit screen time before bed
Screens are a major part of our daily lives, but they can seriously interfere with sleep. The blue light emitted from phones, tablets and computers suppresses melatonin production — the very hormone that signals to your body it’s time to rest. If you’re scrolling or working late into the night, your brain might not realize it’s bedtime at all. (Back to that circadian rhythm!)
Try cutting off screen time at least 30 to 60 minutes before bed. Instead, consider winding down with a book, some journaling or even light stretching. If you must use your devices, switch them to night mode or use blue light filters to soften the impact.
Stick to a consistent sleep schedule
Your body thrives on rhythm. Going to bed and waking up at the same time every day — even on weekends — helps reinforce your circadian rhythm and supports higher-quality sleep. It can also help you fall asleep faster and wake up with more ease.
Start by finding a bedtime that works with your lifestyle and feels sustainable. Then try to stick with it, even if you’re tempted to sleep in after a late night. Over time, your body will begin to naturally anticipate rest at that hour, making the whole process smoother. Don’t be tempted to go off the rails on the weekends – your body doesn’t know the difference between work days and fun days. Switching your schedule too drastically twice a week will have your body feeling dysregulated and sluggish.
Create a wind-down ritual
Routines cue the body and brain for what’s coming next. Establishing a calming ritual before bed can help you shift from the activity of the day to a more restful state. This can look like washing your face, making a cup of herbal tea, reading, stretching, or doing some breathwork.
It doesn’t have to be long or complicated — the goal is to create consistency and calm so that, over time, your body starts to associate that ritual with sleep.
Keep your bedroom cool, dark, and quiet
Your environment plays a powerful role in sleep quality. Studies show that most people sleep better in a cooler room, ideally between 60–67°F. Blackout curtains or an eye mask can help block unwanted light, and white noise machines or earplugs can soften disruptive sounds.
Think of your bedroom as a sleep sanctuary. Keep it clean, comfortable, and dedicated primarily to rest (and intimacy). The more it feels like a safe, calm space, the more your body will respond accordingly.
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Less obvious but equally important habits
Aside from habits that we can create directly around bedtime, we can also do some other things which will impact our circadian rhythm and ultimately boost sleep hygiene. These include things that we can work in throughout the day, if we remain mindful.
Get morning sunlight
One of the easiest and most overlooked ways to support your sleep quality is by getting sunlight in your eyes shortly after waking. Natural morning light helps regulate your circadian rhythm — the internal clock that governs your sleep-wake cycle. When your brain registers sunlight early in the day, it sends a signal to suppress melatonin (your sleep hormone) and kickstart cortisol (your energy hormone) production. This not only boosts alertness in the moment, but also helps your body wind down more easily come nighttime.
If possible, spend 10 to 20 minutes outside within an hour of waking. You don’t need to stare at the sun — just being out in natural light without sunglasses (unless needed for eye protection) can make a huge difference over time.
Avoid caffeine late in the day
That afternoon cup of coffee might feel like your savior during a midday slump, but it could be sabotaging your sleep hours later. Caffeine is a stimulant that stays in your system longer than you might think—up to 10 hours depending on your metabolism. Even if you’re able to fall asleep with caffeine in your body, it may still interfere with deeper stages of sleep, making you feel groggy the next day.
To support better rest, try cutting off caffeine by 2 p.m., or earlier if you’re particularly sensitive. If you’re craving something warm or comforting later in the day, consider switching to an herbal tea or a caffeine-free latte.
Use your bed for sleep only
The mind is trainable, and one of the ways we can set ourselves up for better sleep is by creating clear associations between our environment and our behavior. If your bed becomes a place where you regularly scroll your phone, do work, or binge-watch TV shows, your brain won’t see it as a dedicated space for rest.
By limiting the use of your bed to sleep (and sex), you strengthen the mental cue that says “this is where I unwind.” Over time, your body will start to relax the moment you crawl under the covers. If you find yourself lying awake for more than 20 minutes, get up, go into another dimly lit room, and do something calming — like stretching or reading — until you feel sleepy enough to try again.
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Avoid alcohol before bed
While a glass of wine or a nightcap might make you feel drowsy, alcohol actually disrupts your sleep cycles. It can prevent you from entering deeper, restorative phases of sleep — especially REM — and may cause you to wake up more frequently throughout the night. That’s why even after sleeping a full eight hours post-drinking, you can still feel foggy and unrested the next day.
If you do choose to drink, try to finish your last drink at least three hours before going to bed. This gives your body time to process the alcohol and can help minimize its impact on your rest.
Manage stress and overthinking
Sometimes, it’s not our bodies that keep us up — it’s our brains. Mental chatter, to-do lists and worry spirals can be some of the biggest culprits of sleep disruption.
Try journaling for a few minutes before bed, meditating, or simply jotting down what’s on your mind. You can also use a guided breathing exercise, such as box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) to help relax the nervous system. These small practices can reduce cognitive clutter and signal to your brain that it’s safe to rest.
By prioritizing and focusing on these seemingly small elements of your day, not only will you sleep better, but you’ll find your days are actually more productive than when you just try to cram as much in as possible!
