Sleep hygiene refers to the habits and environment that support healthy, restful sleep. Whether you’re struggling with insomnia, waking up tired, or just want to improve the quality of your rest, making small changes to your nighttime routine can have a big impact.
My Husband Bought an iPhone After He Smashed His Android — He Didn’t Expect It to Reveal His Biggest Lie
Estelle’s husband, Atlas, always worked away from home as an interior finisher, and over time, he became increasingly secretive with his phone. When he smashed his old phone and replaced it with a new iPhone, Estelle’s suspicions grew. One day, she found lipstick on his shirt, prompting her to consult a lawyer. After waiting for months, Estelle finally discovered proof of his infidelity. Atlas showed her photos of a recent renovation, but when Estelle checked the metadata, the locations of the photos revealed that Atlas was at a different property just 40 minutes away, not on a work trip. She confronted him and filed for divorce, discovering that Atlas had been living a double life for years. Misha, Atlas’s other partner, was unaware of his marriage, and their testimony in court led to Estelle being granted full custody of their children. Though Atlas’s lies were exposed, Estelle found clarity and strength, focusing on her children and moving forward.
Let’s dive into the best tips to help you sleep more soundly.
🛏️ 1. Set a Consistent Sleep Schedule
Your body’s internal clock, or circadian rhythm, thrives on regularity.
✅ Do:
Go to bed and wake up at the same time every day, even on weekends.
Aim for 7–9 hours of sleep nightly (most adults need this to function well).
🚫 Avoid:
Sleeping in excessively on weekends—it can throw off your rhythm.
🌅 2. Get Morning Sunlight Exposure
Natural light early in the day helps set your internal clock and boosts alertness.
✅ Do:
Spend 10–30 minutes outside in natural light soon after waking.
Open curtains or sit near a bright window if you can’t go outdoors.
💡 3. Create a Calm, Dark Bedroom Environment
Your bedroom should signal to your brain that it’s time to wind down.
✅ Do:
Use blackout curtains or a sleep mask to block light.
Keep the temperature cool (60–67°F / 16–19°C).
Minimize noise with a white noise machine or earplugs.
🚫 Avoid:
Bright, harsh lighting before bed—opt for dim, warm-toned lights instead.
📵 4. Limit Screen Time in the Hour Before Bed
Phones, TVs, and tablets emit blue light, which delays melatonin production.
✅ Do:
Power down devices at least 30–60 minutes before bed.
If using a screen, turn on night mode or wear blue light blocking glasses.
🍵 5. Establish a Relaxing Bedtime Routine
Consistent pre-sleep activities train your brain to know when it’s time to sleep.
✅ Try:
Reading a paper book
Gentle stretching or yoga
Meditation or breathing exercises
Taking a warm bath or shower
🧠 This signals your brain to shift from alertness to relaxation.
🥤 6. Avoid Caffeine and Alcohol in the Evening
These substances interfere with sleep quality—even if they help you fall asleep at first.
✅ Do:
Cut off caffeine by 2:00–3:00 PM
Limit alcohol within 3–4 hours of bedtime
🚫 Alcohol disrupts REM sleep, leading to more nighttime waking.
🍽️ 7. Watch What You Eat Before Bed
Heavy meals, spicy food, or high sugar snacks can cause indigestion and restlessness.
✅ Do:
Finish dinner at least 2–3 hours before bed
If needed, choose a light snack like:
A banana
A handful of almonds
A small bowl of oatmeal
🧘♀️ 8. Manage Stress and Overthinking
Racing thoughts are a common sleep barrier.
✅ Try:
Journaling before bed to “brain-dump” your worries
Guided meditation or sleep stories (via apps like Calm or Insight Timer)
Deep breathing techniques (e.g., 4-7-8 breathing)
🚫 9. Reserve Your Bed for Sleep and Intimacy Only
Training your brain to associate your bed with rest helps reinforce healthy sleep habits.
🚫 Avoid:
Working, watching TV, or scrolling your phone in bed
Tossing and turning for long periods—get up and return when sleepy
⏰ 10. Don’t Force Sleep—Ease Into It
If you can’t fall asleep after 20–30 minutes, get up and do something calming in low light (read, stretch, meditate). Then return to bed when drowsy.
🏁 Final Thoughts
Improving your sleep hygiene is one of the most effective ways to get deeper, more restorative sleep—without medication. Even small changes in your routine and environment can reset your sleep cycle and boost your energy, mood, and focus.
Would you like a printable bedtime routine template, a guided wind-down checklist, or personalized tips for shift workers or insomnia? I’d be glad to help!
