Sleep hygiene 101: 8 tricks to snooze smarter

We all know sleep is crucial, but it’s more than just recharging your batteries—it’s essential for everything from your mood to your heart health. That's where good sleep hygiene comes in. With a few science-backed tips, you can take control of your sleep routine and start feeling more refreshed, energized, and ready to take on the day.

So, what is sleep hygiene? Think of it as your personalized guide to better sleep habits. Whether you're an early riser or a night owl, these tips can help unlock a better night’s rest. Most adults need at least 7 hours of sleep, and according to the Journal of Clinical Sleep Medicine, kids and teens should aim for 9-12 hours depending on their age.

How to build better sleep hygiene

If you're feeling foggy, cranky, or struggling to stay asleep, it’s time to hit the reset button. Here’s how you can fine-tune your sleep game to feel better in no time:

1. Stick to your snooze schedule: Wake up at the same time every day—yep, even on weekends! Consistency is your secret weapon for getting your body into a natural rhythm and feeling your best.

2. Manage those late-night munchies: Research from the International Journal of Environmental Research and Public Health highlights a strong connection between late-night eating and disrupted sleep. Eating too close to bedtime can throw off your body’s natural rhythms, making it harder to achieve deep, restful sleep.

3. Move more, snooze better: Get your body moving! A study from John Hopkins Medicine shows that exercise doesn’t just boost your energy during the day, it also leads to deeper, more restful sleep. Aim for 30 minutes of moderate activity each day.

4. Kick the caffeine & nightcaps: Say goodbye to coffee, nicotine, and alcohol at least 4-6 hours before bed. While a nightcap might seem relaxing, it actually messes with your sleep later in the night.

5. Wind down to zen out: Build a calming pre-bedtime routine, whether it's stretching, taking a warm bath, or listening to soothing music. This signals your body that it's time to power down.

6. Set the stage for sleep: Turn your bedroom into a sleep sanctuary by keeping it cool, dark, and quiet. Consider using an eye mask or earplugs to block out any distractions.

7. Stop chasing sleep: Don’t force yourself to fall asleep—it only leads to frustration. If you’re still wide awake after 20 minutes, get up and do something calming until you feel drowsy (but avoid screens!).

8. Consistency is key, but go easy on yourself: Good sleep hygiene takes time to build, so be patient. Remember, every night is a new chance to take small steps toward better sleep.

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Rest to impress

Sleep isn’t just about recharging—it’s your secret weapon for mental clarity, emotional balance, and overall well-being. When we’re running on empty, managing stress, staying focused, and keeping a positive mindset all become way harder. That’s why prioritizing sleep isn’t just about rest—it’s an investment in your mental and emotional health.

Ready to make sleep your superpower?