Sleep Hygiene Tips & Resources
- Francine Park, MD
- Jul 3
- 3 min read
Updated: Aug 30
Good sleep doesn’t start when your head hits the pillow, it starts the moment you wake up. Consistent, high-quality sleep is foundational to mental and physical health. Here are practical tips to help you fall asleep more easily and stay asleep through the night.
Sleep Hygiene Tips
1. Start the Day Right: Wake at the Same Time
Your circadian rhythm thrives on consistency. Try to wake up around the same time every day, even on weekends. Morning light exposure—especially sunlight—helps reset your internal clock, boost mood, and promote better sleep at night.
2. Watch the Caffeine (and Alcohol)
Limit caffeine intake to the morning. For most people, it’s best to stop by 12–2pm.
Be mindful of alcohol: it may help you fall asleep, but disrupts deep sleep and REM, leading to poorer quality rest.
Check your intake of hidden caffeine sources: chocolate, pre-workout, tea, some medications.
3. Move Your Body
Exercise helps deepen sleep and regulate stress hormones. Aim for 20–30 minutes of movement most days, preferably in the first half of the day. Avoid intense workouts too close to bedtime, as they can be activating for some people.
4. Wind Down with a Bedtime Routine
A calming, screen-free routine helps signal to your brain that it’s time to sleep. Try:
Dim lights 1–2 hours before bed
Warm shower or bath
Gentle stretching, reading, or journaling
Herbal tea (e.g., chamomile, lemon balm)
If your mind races at night, add a “brain dump” to your routine: spend 5–10 minutes writing down everything on your mind—plans, worries, reminders—so it’s not swirling in your head while you try to fall asleep.
Even just 10–15 minutes of the same ritual each night can create powerful sleep associations.
5. Optimize Your Sleep Environment
Your bedroom should be a cue for rest, not alertness.
Cool, dark, quiet: Ideal temperature is around 65°F (18°C). Use blackout curtains and white noise if needed.
Comfortable bedding and supportive pillows
No screens in bed: Blue light suppresses melatonin. Try an alarm clock instead of your phone.
Reserve the bed for sleep and intimacy only—not work, TV, or stress.
6. Calm the Mind: Sleep Exercises & Practical Strategies
Racing thoughts are a common barrier to sleep. Techniques to quiet the mind include:
Box breathing: Inhale for 4, hold 4, exhale 4, hold 4.
Progressive muscle relaxation: Tense and release muscles from head to toe.
5-4-3-2-1 grounding: Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Cognitive shuffle: Imagine random, non-emotional words or images (like “banana, window, river...”) to distract the mind.
Tip: Keep a small notepad by your bed. If a thought or to-do pops into your mind, jot it down and return to rest. It can help your brain “let go,” knowing you won’t forget.
Bonus: Rethink the Clock
Avoid checking the time during the night—it increases pressure to fall asleep.
If you can’t sleep after 20–30 minutes, get up and do something calming in dim light, then return to bed when sleepy.
Progress Over Perfection
Improving sleep takes time. Following these sleep hygiene tips can help. Aim to create a rhythm that supports your body’s natural cues. If insomnia persists, it’s worth exploring deeper causes like anxiety, depression, hormonal imbalances, or circadian rhythm disorders—with a professional.
*These are general resources. Please speak with a professional before making any changes to your treatment plan.
