Discover practical tips and strategies to improve your sleep hygiene and wake up feeling refreshed and ready to tackle the day.
We all know hygiene is important, but what about sleep hygiene? Sleep health is just as important for our health as say, brushing our teeth. Lets look at some ways you might be able to improve your sleep hygiene so you can wake up ready to tackle the day:
Just like we prioritize dental hygiene, sleep hygiene deserves the same attention and care.
Go to bed and wake up at the same time every night, even on the weekends. At least try not to go outside of a two hour window. Our bodies like routines and even just a few late nights and mornings can mess up our system for the entire week ahead.
Pro Tip:
Set an alarm not just for waking up, but also as a reminder to start your bedtime routine 30 minutes before you want to sleep.
Doing the same things every night will signal to your body and mind that it's time to start settling down. Do anything you enjoy that is not too stimulating.
Dim warm lighting (like a salt lamp)
Essential oils (lavender is wonderful)
Calming music or nature sounds
Light yoga stretches
"Personally I turn my salt lamp on because I find the dim warm light soothing. I also diffuse essential oils (lavender is wonderful for sleep)."
Screen time is a big no-no in the world of sleep.
TV and phone lights signal to our brain that the sun is still up, aka it's not time for bed.
Put your phone on the charger in a different room. Your partner will probably appreciate this too.
If you need something to do: Reach for a book—preferably something you find boring.
Feeling restless? Don't lay in bed for hours looking at the clock. Get out of bed for a few minutes and find something soothing to do, then try again once you start feeling tired.
The key is to associate your bed with sleep, not with tossing and turning. If you can't sleep, briefly leave the room and return when you feel drowsy.
If you're still having trouble falling or staying asleep contact your doctor or a therapist to address any underlying issues that might be contributing to your sleep troubles.
Anxiety or depression
Chronic stress
PTSD or trauma
Sleep disorders
Quality sleep isn't a luxury—it's a necessity. By implementing these sleep hygiene practices, you're investing in your physical health, mental clarity, and emotional well-being.
The team at Nugent Family Counseling Center brings decades of combined experience helping individuals, couples, and families navigate mental health challenges with compassion and expertise.
If anxiety, stress, or trauma are interfering with your sleep, our therapists can help you address the underlying causes. We offer evidence-based treatments for anxiety, PTSD, depression, and other conditions that impact sleep quality.