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The Benefits of Sleep Hygiene for Better Sleep

Getting a good night’s rest is essential for physical and mental wellbeing. 

While it can be difficult to get the recommended eight hours of sleep every night, there are steps you can take to improve your sleep quality. 

Sleep hygiene refers to behaviors that promote healthy sleeping habits. 

By establishing regular routines and creating an environment conducive to restful slumber, you can increase the chances of getting enough deep, restorative sleep each night. 

Read on to learn more about how practicing good sleep hygiene can help you get better quality shut-eye and reap its many benefits in terms of overall health and wellbeing.

1. Set a Consistent Bedtime

Establishing consistent bedtimes is important for maintaining good sleep hygiene because it allows the body to adjust its natural circadian rhythms and acclimate to a regular sleep schedule. 

Consistent bedtimes help ensure that you get enough rest each night and can wake feeling refreshed in the morning, promoting good physical health. 

When your body knows to expect a certain amount of time in bed each night, it will be more prepared for a good night’s rest.

Maintaining consistent sleeping habits can also improve mood and reduce stress levels by providing an anchor of routine throughout the day.

2. Avoid Stimulants

Avoiding stimulants such as caffeine, nicotine, and alcohol is a key part of good sleep hygiene. 

Caffeine can have a particularly negative impact on sleep quality when consumed close to bedtime by preventing the body from entering deep sleep stages. 

Nicotine can be disruptive to circadian rhythms while alcohol may initially cause drowsiness, but this effect is usually short-lived and can lead to fragmented sleep later in the night. 

By limiting stimulants, you can ensure that your body has the best possible conditions for restful sleep. 

This goes for certain cannabis products too. If you ingested too much cannabis and need to get rid of a high for bed, consider HIBEGONE. 

Read more about the product here. . 

3. Make Your Bedroom Comfortable and Conducive to Sleep

Creating an environment conducive to good sleep hygiene means making sure your bedroom is free from distractions such as light and noise. 

This means avoiding screens such as televisions, phones, and computers before bedtime and making sure that your room is dark and quiet enough to provide the ideal atmosphere for a good night’s rest. 

It’s best to make sure your mattress and pillows are comfortable so that you can get the most out of each hour in bed.

4. Exercise Regularly

Regular physical exercise is essential for improving and maintaining good sleep hygiene. 

Exercising regularly helps to reduce stress levels, which can have a negative impact on both the quality and quantity of sleep. 

Exercise increases alertness during waking hours, which can help improve daytime functioning and lead to feeling more tired when it’s time for bed. 

Regular exercise can also help to reduce the amount of time it takes for you to fall asleep.

5. Reduce Stress

Stress can be a major disruptor of healthy sleep patterns. Poor sleep hygiene is often associated with higher levels of stress, and vice versa. 

To reduce the amount of stress in your life, you can practice mindfulness or relaxation techniques such as meditation and yoga. 

By avoiding stressful activities before bedtime, you can help ensure that you are relaxed and ready for sleep when it’s time to go to bed.

6. Eat Healthy Foods at Night

Eating healthy foods before bedtime can help improve sleep quality and prevent disturbances during the night. 

Eating certain types of food such as carbohydrates, dairy, and proteins can help to promote feelings of relaxation which will make it easier to fall asleep.

Avoiding eating large meals late in the evening and opting for snacks with natural calming effects like chamomile tea or almonds can also help induce a state of sleepiness. 

Check out these foods and eating tips for a good night sleep. 

7. Establish Pre-Sleep Routine

Establishing a regular pre-sleep routine is important for improving sleep quality and duration. 

This can include activities such as taking a warm bath, reading a book, or listening to calming music. 

These activities help to signal to the body that it’s time for bed, setting you up for better sleep hygiene. 

Additionally, by engaging in calming activities before bed, you can reduce stress levels and help your body prepare for a restful night.


Getting enough sleep is essential for physical and mental wellbeing. To ensure you get the best quality rest each night, practicing good sleep hygiene is important. 

Implementing these strategies will help you get more out of your nights and enjoy greater health and wellbeing throughout the day. 

There’s no telling all the ways that good sleep hygiene can positively impact your life! 

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