Getting good sleep isn’t just about how many hours you spend in bed — it’s also about how you prepare for it. Many adults unknowingly sabotage their sleep with habits that seem harmless but actually disrupt the body’s natural sleep cycle. A consistent bedtime routine is one of the most powerful ways to train your brain and body to rest better, but the key is doing it right.
Sleep hygiene refers to the set of healthy behaviors that prepare you for quality sleep. That starts with setting a consistent bedtime and wake-up time — even on weekends. Sticking to a schedule reinforces your internal body clock, making it easier to feel naturally tired at night and alert in the morning.
One of the biggest culprits of poor sleep? Screens. Phones, TVs, and tablets all emit blue light, which signals your brain to stay awake by delaying melatonin production. Aim to put away all electronics at least 30 minutes before bed and switch to relaxing, screen-free activities instead.
Feeling snacky before bed? Skip the heavy meals and alcohol, which can lead to indigestion and sleep disruption. Instead, try a light snack like yogurt or fruit, or sip herbal teas such as chamomile or lavender to gently wind down.
A warm bath an hour before bed can also help, mimicking the body’s natural drop in core temperature that signals sleep is near. Other calming activities like gentle stretching, deep breathing, or meditation can ease mental and physical tension.
Want to clear your mind? Writing in a journal or making a quick to-do list for the next day can offload worries and help you fall asleep faster. Reading a calm book (no thrillers!) with soft lighting is another great way to ease into sleep mode.
Finally, make your bedroom a true sleep sanctuary: cool, dark, quiet, and clutter-free. Use blackout curtains, turn down the thermostat, and keep the bed reserved for sleep — not scrolling or working.
In short, your sleep routine should prime your body for rest, not sabotage it. Even small changes can make a big difference. Start with just one or two new habits, and build from there. With the right sleep hygiene, better rest is within reach.
