What Is Sleep Hygiene & How Can You Improve Yours?

While the extra hour of sunshine will certainly make the coming days brighter (literally and figuratively), the inevitable adjustment period is always a bit of a slog. That being said, we’re choosing to see it as an opportunity to reset.

Sleep is a vital part of a well-lived life, yet approximately 32% of adults do not get enough of it, meaning a significant portion of the population is going through the day with heavy eyelids and a bit of brain fog, stifling a yawn while dragging their way through meetings, wearily awaiting the next time they can put head to pillow. Frankly, that doesn’t sit well with us.

‘Sleep Hygiene’ has become a buzzy phrase in its own right, one doled out by sleep specialists and wellness TikTokkers alike. It sounds good in theory, something you’d want to improve upon. But what actually is it? And how can you make yours better…not just to survive Daylight Savings, but to foster a more restful life overall?

Simply put: sleep hygiene is a routine you put in place to help you get better sleep. This can involve anything from creating a more comfortable sleep environment to making your schedule more conducive to uninterrupted rest. Seven to nine hours per night is the recommended amount of sleep for adults. This amount allows the body to undergo physical maintenance, promotes an immune system boost, and aids in cognitive renewal. Seemingly small things like following a bedtime routine that prepares you for restful sleep and cultivating daytime habits that make you more tired come bedtime can make a huge impact when it comes to improving your sleep hygiene.

So…how can you do it? Like all life improvements, it’s easier said than done, but that’s no reason not to try. Here are a few approachable steps that can enhance your sleep hygiene and spark a more restorative routine.

A comfortable sleeping space is key. The ideal room should be dark, quiet, and at your preferred temperature. Find your favorite fabric for sheets (do you love a crisp cotton or are you a fan of flannel?), keep a cozy blanket at the ready, and make sure your pillows strike the right balance between soft and sturdy - whatever it is, make your room a place you want to be. Another tip: don’t overlook the impact of physically going to bed at night. Actually climbing into your bed at a specified bedtime (not just dozing off on the couch or waiting around until you start to feel tired) can help your body associate your bedroom with deep, peaceful sleep.

Remember rituals? We broke down the basics in ‘The Realist’s Guide to Ritual,’ and some of our FP coworkers had evening rituals that helped set them up for a better night’s sleep. Finding a relaxing pre-sleep activity to do every night before bedtime can help you wind down and signal that it’s time to go to sleep. Whether that means you perform an elaborate skincare routine, crack open a book, or listen to relaxing music or a little ASMR. A dedicated ritual can add a sense of ceremony to your evening and help you ease into a dreamy state.

Unfortunately, it’s true what they say: phone time before bed negatively impacts your sleep. Blue or green wavelength light that emits from our screens mimics daylight, which actually tricks your brain into suppressing melatonin production, the hormone necessary for getting some shut eye. Our recommendation? Put the phone in the drawer (or better yet, across the room) 30-60 minutes before you plan to turn in. Your REM cycle will thank you.

This is an easy one (hopefully). It should come as no surprise that a fluctuating schedule is the enemy of consistently restful nights. Try to keep your weekday and weekend wakeup times relatively close. Waking and sleeping inconsistently actually disrupts your circadian rhythm, which can cause your internal clock to desynchronize from your environment, leaving you feeling at worst, exhausted, and at best, still a little off. Our goal? To have you feeling great (and that starts with being consistently well-rested).

The real secret sauce (if there’s any to be had) is that improving your sleep doesn’t begin when you cozy up for the evening. The sleep you get at night is directly affected by the habits you perform all day. Too much caffeine, lack of activity, and even eating too close to your preferred bedtime can completely undermine the quality of your sleep. Make sure that your days reflect the nights you hope to have.