Sleep Hygiene Tips for Everyone
Sleep is one of those things we all know is important, yet so many of us struggle with it. Whether it’s trouble falling asleep, staying asleep, or waking up feeling like you barely rested, poor sleep can have a huge impact on mood, energy, and overall health.
The good news? Small changes to your routine can make a big difference!
Below are some simple, practical sleep hygiene tips—take what resonates with you and start creating a sleep routine that actually works for you
So, WHY is sleep hygiene important for you?
Supports Digestive Health & Gut Repair
Sleep is when the body focuses on restoring gut lining integrity and reducing inflammation.
Poor sleep increases cortisol, which can worsen gut dysbiosis and bloating.
Regulates Stress & Cortisol Levels
Chronic sleep disruption contributes to HPA axis dysfunction, leading to high stress, anxiety, and poor energy levels.
Poor sleep keeps the nervous system in "fight or flight" mode, further impairing digestion and immune function.
Enhances Metabolism & Nutrient Absorption
Sleep impacts hormones that regulate appetite (ghrelin & leptin)—poor sleep can cause cravings, overeating, and poor food choices.
Sleep deprivation may impair nutrient absorption, worsening deficiencies in zinc, magnesium, and B vitamins.
Reduces Inflammation & Supports Recovery
Sleep is crucial for reducing systemic inflammation, which in turn reduces acne, muscle pain, and gut issues.
It allows for muscle repair and joint recovery, reducing chronic pain and stiffness.
Improves Cognitive Function & Emotional Resilience
Poor sleep can lead to brain fog, mood swings, and difficulty coping with stress.
Prioritising sleep can improve focus, productivity, and overall emotional well-being.
How to improve your Sleep Hygiene
Maintain a regular sleep-wake cycle, by going to bed and waking up at the same time every day - even on days off - helps regulate your body’s internal clock (circadian rhythm). This regularly promotes better sleep quality, and makes it easier for us to fall asleep and wake up naturally. This can improve energy levels, mood and cognitive function, making it easier to maintain healthy routines throughout the day.
Aim for 7-8 hours of sleep each night as adequate sleep duration is essential for physical restoration, mental clarity and emotional resilience. During deep sleep, the body undergoes repair processes, such as muscle recovery and immune function enhancement. REM sleep, on the other hand, it is also critical for memory consolidation and emotional regulation.
Avoid night-time exposure to blue light. Blue light from electronic devices like smartphones, tablets, and TVs suppresses the production of melatonin, the hormone responsible for sleep onset. Limiting exposure to blue light 1–2 hours before bed can make it easier to fall asleep and improve sleep quality. Consider using blue-light-blocking glasses or enabling “night mode” on devices if screen use is unavoidable. Instead of screens, engaging in relaxing activities such as reading or meditation can help signal to your body that it’s time to wind down.
Avoid sugar and caffeinated beverages, especially in the afternoon and evening. Caffeine is a stimulant that can disrupt sleep by blocking adenosine, a chemical that promotes sleepiness. Similarly, sugar can cause blood sugar spikes and subsequent crashes, which may lead to wakefulness or restlessness. Avoiding these substances after lunch can improve sleep quality and allow the body to naturally prepare for rest. Opt for caffeine-free herbal teas or water in the evening to support relaxation.
Avoid eating late in the evening. Late-night eating can interfere with your body’s ability to wind down for sleep, as digestion requires energy and may delay the transition into restorative sleep phases. Additionally, eating close to bedtime can increase the risk of acid reflux or discomfort, particularly in individuals prone to gastrointestinal issues. Aim to finish meals at least 2–3 hours before bed and choose lighter options if necessary.
Ensure your sleeping environment is most beneficial for you. Creating a sleep-conducive environment is essential for restful sleep. A dark, quiet, and cool room helps promote melatonin production and minimises disturbances. Consider blackout curtains or an eye mask to block light, earplugs or a white noise machine to reduce noise, and maintaining a comfortable mattress and pillows. Personalising your sleeping environment based on your preferences can further enhance relaxation and sleep quality.
Upon waking, allow plenty of light into the room or opt to go outside in the sunshine. Exposure to natural light in the morning helps reset your circadian rhythm, signaling to your body that it’s time to be awake and alert. Sunlight also boosts serotonin production, which improves mood and prepares the body to produce melatonin later in the evening. If natural sunlight isn’t available, consider using a light therapy box as an alternative. Morning light exposure can help regulate sleep patterns and enhance energy levels throughout the day.
If you’ve covered the basics and still struggle with sleep, there may be deeper factors at play.
Exploring underlying causes—whether hormonal, digestive, emotional, or lifestyle-related—can offer more clarity and support your journey toward restful, restorative sleep.
