What Is Sleep Hygiene? Tips for Better Rest and Recovery

How to Improve Your Sleep for Better Health

Getting quality sleep is one of the most important but overlooked parts of a healthy lifestyle. Good sleep hygiene can improve your mood, energy levels, fat loss, muscle recovery, and mental clarity. If you've been feeling tired, restless, or unable to focus, your sleep habits might be the reason.

This guide covers the best sleep hygiene advice and tips to help you build better habits and get more restful sleep. You can also explore more about recovery strategies on our All Things Recovery blog.

What Is Sleep Hygiene?

Sleep hygiene means having healthy sleep habits that support good sleep quality. It includes your bedtime routine, sleep environment, and daily behaviors that affect how well you sleep at night.

Looking to build healthier routines beyond sleep? Our Online Coaching programs can help.

Good Sleep Hygiene Tips

1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps your internal clock (circadian rhythm) stay balanced, so you fall asleep and wake up more easily.

2. Create a Sleep-Friendly Space
Make your bedroom dark, quiet, and cool. Use blackout curtains, a fan for white noise, and calming scents like lavender to make it easier to relax.

3. Avoid Screens Before Bed
Phones, tablets, and TVs give off blue light that can make it harder to sleep. Try to turn them off at least an hour before bedtime to help your body get ready for sleep.

4. Stay Active During the Day
Regular exercise supports better sleep. It reduces stress and helps your body feel tired at night. Just try not to train too late, since intense workouts close to bedtime can keep you awake. Learn more about structured movement through our Personal Training programs.

5. Try Blue Light Blocking Glasses
Wearing blue light blockers in the evening helps your body produce melatonin, the hormone that helps you fall asleep.

6. Wind Down Before Bed
Avoid stressful or intense tasks in the hour before bed. Let your brain relax with calming activities like reading, stretching, or listening to soft music.

7. Get Morning Sunlight
Exposure to natural light in the morning helps your sleep-wake cycle stay in sync, which can improve both how fast you fall asleep and how deeply you sleep.

8. Breathe Through Your Nose
Nasal breathing helps you relax by calming the nervous system and improving oxygen flow. Mouth breathing at night can lead to poor sleep quality.

9. Take a Warm Shower or Bath
A warm shower 1–2 hours before bed helps your body cool down afterward, which signals that it's time to sleep.

10. Use Lavender Oil
Lavender has calming effects. Try spraying a small amount on your pillow or using a diffuser at night.

11. Read Fiction Under Dim Light
Reading fiction before bed can shift your focus away from stress. Use soft lighting and avoid bright screens while reading.

12. Watch Meal and Fluid Timing
Avoid eating heavy meals or drinking lots of water right before bed. This can lead to bathroom trips or discomfort during the night. Cut caffeine by the early afternoon.

13. Track Your Sleep
Using a sleep tracker can help you notice patterns, understand your sleep quality, and figure out what changes help you sleep better.

14. Learn More About Sleep
Listening to experts like Andrew Huberman or watching sleep science videos can help you make smarter choices about your rest. You can also book a 1-on-1 Consultation if you're looking for help with building better habits.

How to Improve REM and Deep Sleep

Better REM Sleep

• Avoid alcohol and caffeine late in the day

• Stick to a regular sleep schedule

• Reduce stress in the evening

Better Deep Sleep

• Exercise regularly, but not too close to bedtime

• Finish your last meal at least 90 minutes before sleep

• Use blackout curtains and keep the room cool

• Avoid long naps late in the day

Improving your sleep hygiene doesn’t have to be complicated. With small, consistent changes, you can improve your sleep quality and start feeling better every day. Try out some of these tips and see how much better your rest can become. And if you want extra support, our Online Coaching or Personal Training options are here to help.