Easy tips to improve your sleep hygiene

Waking up tired, lying awake at night, or constantly feeling like sleep isn't doing its job are struggles many of us face. It's frustrating to spend hours in bed, only to wake up feeling foggy, flat, or unmotivated.

While many factors influence sleep, a significant one is often overlooked: sleep hygiene.

Sleep hygiene isn’t a quick fix, but it's a proven, practical approach to improving how you sleep and how you feel. By building consistent, supportive routines, you can train your body to rest more deeply, fall asleep more easily, and wake up feeling ready for the day ahead.

What is sleep hygiene anyway?

Sleep hygiene refers to the behaviours, routines, and environmental factors that help support good quality sleep. These habits influence your body's internal clock, or circadian rhythm, and affect how easily you fall asleep, how well you stay asleep, and how rested you feel the next day.

Unlike rigid rules, sleep hygiene is about creating the right conditions for sleep. That includes what you do during the day, how you wind down in the evening, and the environment you sleep in. When these factors are aligned, sleep comes more naturally and is more likely to be restful and consistent.

Telltale signs of poor sleep hygiene

Poor sleep hygiene can show up in different ways. You might notice you're spending more time trying to fall asleep, waking up often during the night, or feeling sluggish and unfocused during the day. Here are some common signs:

• It takes you a long time to fall asleep

• You wake up during the night and struggle to fall back asleep

• You wake feeling unrefreshed or exhausted, even after a full night in bed

• You rely on caffeine or naps to stay alert during the day

• You feel irritable, moody, or find it hard to concentrate

• You often check your phone or have screentime in bed before trying to sleep

Simple sleep hygiene strategies for better sleep

Creating better sleep hygiene doesn’t have to be overwhelming. Start with a few small and realistic changes, then slowly work on the other things you can improve.

1. Stick to a regular sleep schedule

Go to bed and wake up at the same time each day, including weekends. A consistent routine helps regulate your internal clock and makes it easier to fall asleep at night.

Sleeping in may feel like a reward, but it can throw off your rhythm and make sleep more difficult the following night.

2. Be mindful of your caffeine intake

Caffeine is a stimulant that can stay in your system for hours. Research shows it can affect your ability to fall asleep, reduce total sleep time, and lower sleep quality, even when consumed six hours before bed.

Aim to avoid coffee, tea, energy drinks, and chocolate in the afternoon and evening. But do note that some people are more sensitive to caffeine than others, so it may take some trial and error to find your ideal cut-off time.

3. Create a calming evening routine

Give yourself at least 30 to 60 minutes before bed to wind down. That might include reading, listening to soft music, gentle stretching, or a warm shower.

Avoid stimulating activities like work emails, intense exercise, or emotional conversations. A consistent routine helps signal to your brain that it’s time to rest.

4. Set up your bedroom for sleep

Make your sleep environment as comfortable and calming as possible. Keep the room cool and comfortable for you. Use blackout curtains to block light, and consider white noise or earplugs if you're sensitive to sound.

A supportive mattress and breathable bedding also make a difference.

5. Try to keep screens out of the bedroom

Devices like smartphones and tablets emit blue light, which can interfere with melatonin production and delay sleep.

Avoid screens for at least an hour before bed. If you must use them, switch to night mode, reduce the brightness, and avoid stimulating content. 

6. Avoid heavy meals and alcohol close to bedtime

Eating large, fatty, or spicy meals late in the evening can lead to indigestion, which may keep you awake. Alcohol, while initially sedating, can fragment your sleep and reduce its overall quality.

So, aim to finish eating two to three hours before bed and limit alcohol in the evening.

7. Move your body daily, but time it well

Regular physical activity supports better sleep by reducing stress and promoting deeper rest. Just avoid vigorous exercise too close to bedtime, as it may leave you feeling too energised. 

A morning walk or an afternoon yoga session can be ideal for promoting restful sleep at night.

8. Let the light in during the morning

Natural morning light helps reset your circadian rhythm and improves daytime alertness.

Try stepping outside shortly after waking, opening blinds while getting ready, or having breakfast near a window. This simple shift can make it easier to fall asleep at night.

9. Nap with care

While short naps can boost energy, longer or late-afternoon naps can interfere with your ability to fall asleep at night.

If you're struggling with insomnia or fragmented sleep, try skipping naps for a while and see if nighttime sleep improves.

Deeper work for restorative sleep

Sometimes, improving sleep hygiene is not enough on its own. If sleep remains elusive, there may be deeper factors at play.

1. Consider cognitive behavioural therapy for insomnia (CBT-I)

CBT-I is the gold standard for treating chronic insomnia. It focuses on reshaping thoughts, behaviours, and emotional responses that interfere with sleep.

This evidence-based approach often works better than sleeping pills and has longer-lasting benefits.

2. Address stress, anxiety, or low mood

Poor sleep and mental health often go hand in hand. Stress, anxiety, and depression can all make it harder to fall or stay asleep. If your mind races at night or you feel emotionally overwhelmed, it might help to speak with a therapist.

Practicing mindfulness, journalling, or using guided grounding techniques can also support better sleep.

3. Respect your natural rhythm

Everyone has a preferred sleep pattern. Some people are more alert at night, while others feel energised in the early morning. If your routine clashes with your natural rhythm (or if you're managing shift work, parenting duties, or travel), adjust your sleep strategies to fit your life, rather than fighting your body clock.

Should you worry about a sleep disorder?

While improving sleep hygiene helps many people, it may not be enough if there's an underlying sleep disorder. Some symptoms suggest it’s time to seek professional support. 

Consider speaking with your GP or a sleep specialist if you notice any of the following:

• Loud snoring, gasping, or choking during sleep. This may indicate obstructive sleep apnoea, which can impact oxygen levels and lead to daytime fatigue or serious health issues.

• Difficulty falling asleep most nights, even when you’re exhausted. Persistent trouble initiating sleep could point to chronic insomnia, especially if it's affecting your mood, energy, or concentration.

• Strong urge to move your legs at night. These urges may be signs of restless legs syndrome, which often interferes with falling asleep or staying asleep.

• Waking up abruptly feeling panicked, sweaty, or disoriented. These experiences may be linked to sleep apnoea, night terrors, or anxiety-related sleep disturbances.

• Excessive daytime tiredness despite adequate time in bed. Feeling excessively exhausted during the day can be a sign of narcolepsy or another disorder affecting sleep quality and regulation.

Sleep disorders are common and highly treatable. If you’ve tried healthy sleep habits and still struggle to sleep well, reaching out to a healthcare provider is an ideal next step.

Final thoughts

Better sleep starts with the small choices made throughout the day. By building healthy sleep habits, creating a restful environment, and listening to your body, you can improve the quality of your rest and how you feel when you wake up.

If sleep continues to feel out of reach, healthcare specialists can help you. Consider speaking with a sleep specialist if you notice any of the signs above. If you’re dealing with excessive stress or any signs of anxiety, depression, or other mental health conditions, a psychologist is likely the ideal healthcare provider to support you.