Clean Sleep: Mastering Hygiene for Better Rest

Why Sleep Hygiene Counts

Habit Foundation

Sleep hygiene is about habits that prime you for rest. Consistent routines signal your brain it’s time to shut down, cutting sleep onset time. Research from the National Sleep Foundation shows that good hygiene boosts sleep quality by up to 20%, reducing wake-ups and leaving you refreshed for the day ahead.

Health Ripple Effect

Better rest from solid hygiene lifts mood, focus, and energy. Studies link poor sleep habits—like irregular bedtimes or late screen use—to higher stress and fatigue, while intentional practices create a cycle of wellness that starts with how you approach your nights.

Core Sleep Hygiene Practices

Set the Stage

Stick to a Schedule

Go to bed and wake up at the same time daily, even on weekends. This regularity strengthens your circadian rhythm, making rest predictable and deep. Sleep experts say it’s the backbone of hygiene—without it, your body struggles to settle, and you miss out on restorative phases that matter most.

Dim the Lights

Lower brightness an hour before bed to boost melatonin and ease into sleep mode naturally.

Keep It Cool

A bedroom at 60-67°F aligns with your body’s sleep needs, cutting restless nights.

Avoid Pitfalls

Skip Stimulants

Cut caffeine and nicotine after midday—they linger in your system, revving you up when you need calm. Research shows caffeine six hours before bed slashes sleep time by an hour, so swap it for decaf or herbal tea to protect your rest and wake up sharper.

Limit Screens

Ditch devices 60 minutes before bed—blue light delays sleep hormones and keeps your brain buzzing.

Wind Down

Read or stretch instead of scrolling to shift your mind into a rest-ready state.

Build Habits

Start small, tweak one practice at a time, and watch your sleep quality soar over weeks.