There is nothing more important than a good night’s sleep though sometimes this eludes us due to our lifestyle choices and the habits we have. A good night’s sleep is the foundation of overall well-being, essential for both body and mind. It restores energy, boosts immunity, and supports vital functions like memory consolidation and emotional regulation. Quality sleep helps you stay focused, productive, and resilient throughout the day, while also promoting long-term health by reducing the risk of chronic conditions. Beyond the physical benefits, sleep is a cornerstone of mental clarity and balance, helping you wake up refreshed and ready to face life’s challenges. Prioritising rest isn’t just self-care—it’s an investment in your health, happiness, and ability to thrive.
Discover 10 proven sleep hygiene tips to improve your rest. From routines to room setup, these practices help you wake refreshed and energized.
Why Good Sleep Hygiene Matters
Do you struggle with falling asleep every night? Or even after a full night’s sleep, you wake up feeling tired? If yes, then it’s most likely because your sleep hygiene is disrupted. Wondering what is sleep hygiene? It is nothing but essential sleep habits or a healthy routine that you follow before going to bed. Your actions before going to bed can have a significant impact on the quality of your sleep. Factors like blue light exposure, food and drink choices and your evening routine can contribute to how well you sleep during the night. Good sleep hygiene is important not only because it contributes to the quality of your sleep but also because it is responsible for emotional regulation, weight management, better mental health and cognitive function, improved motor function and coordination, increased energy, lower health issues and reduced inflammation in your body. Below are some sleep hygiene tips for a restful night.
Explore this guided relaxation journey for deeper sleep with Prameet Kotak on SoulSensei.
Sleeping tips
Improving your sleep hygiene and creating a routine before going to bed might sound overwhelming, but it’s possible that you’re already doing some of these things. With a few simple changes, you can transform your sleep routine and ultimately your life. Here are 10 expert-approved sleep hygiene tips you can follow:
1. Consistent Sleep Schedule
This is one of the most effective tips for deep sleep – make sure you go to bed and wake up at the same time every day, even on the weekends. Follow your circadian clock or internal sleep rhythm of your body. This makes falling asleep faster and your sleep deeper. The more consistent you are with your sleep schedule, the more energetic you’ll feel every morning.
2. Relaxing Evening Routine
The second most expert-recommended sleeping tips are to find ways to relax before you go to bed. Your brain needs to wind down in order to fall asleep faster and better. Make sure your brain gets enough relaxation at least thirty to sixty minutes before bed. Engage in low-stimulation activities like reading a book, taking a warm bath or listening to slow music before hitting the pillow, and you’ll start seeing a difference.
Try this quantum meditation for deep rest with Saqib Rizvi.
3. Limited Screen Time
Blue light exposure from electronic devices is one of the biggest contributors to poor sleep. It can mess with melatonin production which is the main hormone responsible for making you fall asleep. So, before going to bed avoid any screen time at all. Switch off your phone and iPad an hour before bedtime. Also, avoid watching highly stimulating TV shows in the evening to avoid causing too much activity and alertness in your brain.
4. Right Nutrition
What you eat and drink in the evening is a crucial part of sleep hygiene. Any meal or drink after 4 PM that is too caffeine-heavy can keep you from falling asleep. Also, avoid too heavy or spicy meals before bed to keep digestion issues like acid reflux at bay. Alcohol might make you feel sleepy at first, but it can interfere with your REM sleep, so it’s best to avoid consuming it before bed. Instead, opt for a calming tea or warm milk and engage in mindful eating in the evenings.

5. Sleep-Friendly Environment
Make sure your bedroom is your sanctuary. Set the right temperature of around 15–19°C, use blackout curtains, employ noise cancellation techniques like earplugs or a sleep machine and get a comfortable mattress and pillows to signal your brain to fall asleep. These factors play a huge role in making sure you sleep well.
6. Avoid Daytime Naps
This will ensure you’re sleepy enough by bedtime. If you absolutely have to nap then limit it to 20-30 minutes and avoid napping after 3 PM. Wanting to nap during the day could be a sign that you’re not getting enough sleep during the night. So, focus on improving your nightly sleep schedule.
7. Start Exercising
Exercising regularly not only helps improve sleep quality but also reduces feelings of restlessness and anxiety. Engaging in thirty minutes or more of physical activity like walking, swimming or cycling at least three days a week can significantly improve your sleep. That said, make sure you complete any rigorous activities three to four hours before bed and save stretching for just before you hit the pillow.
8. Healthy Stress-Management
Having consequent long and stressful days can disrupt your sleep cycle. To ensure you get a restful night of sleep, use healthy coping mechanisms to deal with everyday stressors.
Try this breathing technique for stress relief with Ami Patel.
9. Spend Time Outdoors
Natural light exposure can help regulate your circadian rhythms. So, make sure you spend at least thirty minutes outdoors under the sun or open the windows to your place to let the natural light in. Getting natural light exposure, especially in the first half of the day can significantly benefit your sleep quality.
10. Take it Slow
It can be tempting to make all these new changes in your sleep routine all at once. But the key is to take it slow so that you don’t overwhelm your nervous system. Imbibe one change every week or at your own pace and gradually change your sleep hygiene habits.
Read more: Tips to Improve Sleep Quality
Sleep hygiene is important in making sure you get a restful night’s sleep. It is responsible for emotional regulation, weight management, better mental health and cognitive function, improved motor function and coordination, increased energy, lower health issues and reduced inflammation in your body. Some sleep hygiene tips include avoiding screen time before bed, spending time outdoors, getting regular exercise, creating a sleep-friendly environment and creating a consistent and relaxing bedtime routine. Explore techniques for getting better sleep with experts on SoulSensei.
Sources
- Healthline – 12 Healthy sleep hygiene tips. By Erica Hersh.
- Sleepfoundation.Org – 20 Tips for how to sleep better. By Eric Suni.
- Sleepfoundation.Org – Mastering sleep hygiene: Your path to quality sleep. By Eric Suni.
Frequently Asked Questions
What is sleep hygiene, and why is it important?
Sleep hygiene involves essential sleep habits or a healthy routine that you follow before going to bed. Good sleep hygiene is important not only because it contributes to the quality of your sleep but also because it is responsible for emotional regulation, weight management, better mental health and cognitive function, improved motor function and coordination, increased energy, lower health issues and reduced inflammation in your body.
How long does it take to see improvement in sleep from sleep hygiene practices?
It depends on how severe your sleep issues are and how consistent you are in these sleep hygiene practices. But, typically you can start seeing improvement in your sleep quality between one to two weeks.
How can I improve my sleep quality without medication?
There are many ways to improve your sleep quality without medication. Here are some things you can do:
– Avoid screen time and blue light exposure sixty minutes before going to bed.
– Avoid consuming caffeine-heavy beverages after 4 PM.
– Avoid consuming heavy or spicy meals before going to bed.
– Create a sleep-friendly environment in your bedroom by setting the right temperature, using blackout curtains and investing in comfortable bedding.
– Get enough exercise regularly.
– Spend time outdoors to get natural light exposure to regulate your circadian rhythm.