Sleep Hygiene Checklist: Guide To Better Rest

Struggling to sleep well? Sleep hygiene is a must to support healthy sleep. Sleep preparation routines help you find your best snooze.

Try these simple nighttime habits for deeper, more restful sleep:
1️⃣ Eat clean at least 2 hours before bed
Processed foods and sugary snacks can spike your blood sugar and trigger stress hormones like adrenaline at night. Instead, choose whole, natural foods that are easier to digest — healthy fats, colorful plant-based foods, and quality protein. Your body relaxes faster when it’s not busy handling chemical overload.

2️⃣ Keep your room cool and dark
Our bodies sleep best in a cooler environment (around 16–21°C). Darkness is just as important — even small amounts of light can reduce melatonin, the hormone that signals it’s time to sleep. Keep your phone away from your bed, dim your alarm clock, and create a calm, cave-like space.

3️⃣ Reduce digital stimulation
Turn off devices at least 2 hours before bedtime whenever possible. Screens and bright indoor lighting expose you to blue light, which can disrupt your natural sleep cycle. If needed, consider blue-light blocking glasses in the evening.

4️⃣ Avoid late-night workouts
Daily movement is important — but intense exercise within 3 hours of bedtime can give you a cortisol boost and a “second wind.” Try to finish workouts before 7 p.m. so your body has time to wind down.

5️⃣ Set a consistent sleep time
Count back 8 hours from your wake-up time and aim to be in bed before 11 p.m. Staying up past that point may trigger a natural cortisol surge, making it harder to fall asleep.

6️⃣ Consider natural sleep support
Certain nutrients and herbs — like magnesium, melatonin, lemon balm, vitamin B6, and specific amino acids — may help promote relaxation and more restful sleep.

Source: Dr. Nicole Craven, M.D.