12 Sleep Hygiene Tips to Improve Your Sleep Naturally

The Relationship Between Sleep Hygiene and Mental Health

Your sleep hygiene habits have a direct impact on your mental health. Poor sleep makes you more anxious, moody, and unfocused, whereas improved sleep habits stabilise mood, reduce stress, and enhance focus.

How Does Sleep Affect Mental Health?

• Sleep deprivation causes emotional processing, making you highly reactive and sensitive to negative thinking. [1]

• Lack of rest influences cortisol (stress hormone) and serotonin (happiness hormone).

• Bad sleep has been associated with an increased risk of anxiety, depression, and memory problems. [2]

How to Sleep Better for Mental Health?

• Maintain a sleep schedule – A routine keeps your body's internal clock ticking in unison.

• Create a calming bedtime routine – Deep breathing, meditation, or journaling can calm your mind.

• Avoid caffeine and screen time at night – These tend to overstimulate your mind and interfere with melatonin production.

• Improve sleep quality naturally – Try blackout curtains, white noise machines, or aromatherapy for relaxation.

By improving your healthy sleep habits, you’re not just ensuring better rest—you’re also supporting emotional stability, reducing stress, and improving mental clarity.

12 Sleep Hygiene Tips to Help You Sleep Better

Here are some excellent and proven sleep hygiene tips for you to get a peaceful and comforting good night’s sleep:

1. Stick to a Consistent Sleep Schedule

Your body is routine-based. Waking up and going to sleep daily at the same time, including weekends, readjusts your body clock to wake up and sleep smoothly without the need for an alarm clock.

One of the most effective tips on sleep hygiene is to stick to a regular routine, which conditions your body to sleep at the same hour. Sleep for 7–9 hours nightly and make no sudden changes in your routine.

2. Develop a Bedtime Routine

Your brain needs to relax and unwind. Create a relaxing bedtime routine an hour before your bedtime to let your brain know that it is time to sleep. Reading, a warm bath, meditation, or stretching are relaxing exercises that encourage improved sleeping habits by not tensing up and getting your body ready for sleep.

Steer clear of screens—the blue light from electronic devices inhibit melatonin, the sleep hormone. Instead, use dim light.

3. Make Your Bedroom Sleep-Friendly

Your sleep environment plays a crucial role in how to get best quality sleep. Keep your bedroom dark, cool (around 60-67°F or 15-19°C), and quiet. Use blackout curtains, white noise machines, or earplugs if necessary. Invest in a comfortable mattress and pillows. If your bed isn’t comfortable, you’ll wake up frequently, disrupting healthy sleep habits.

4. Limit Caffeine and Alcohol Intake

Caffeine remains in your system for 5 hours and makes it difficult to sleep. If you find it difficult to sleep better on your own, eliminate caffeine consumption at least 6 hours before going to bed. [3] Alcohol makes you sleep but disturbs the sleep patterns at a deep level and you end up sleeping poorly. If you are going to drink, do it earlier in the evening.

5. Expose Yourself to Morning Sunlight

Sunlight exposure is also an important part of controlling your sleep-wake cycle. Morning sunlight increases alertness and facilitates better sleep at night. Try to spend at least 15–30 minutes of early morning sunlight to increase your circadian rhythm.

If you have an office job, take a break and get outside or sit near a window for some sufficient natural light breaks.

6. Exercise Every Day (But Not Too Late)

Regular physical activity promotes deeper sleep and helps to regulate your internal body clock. Aerobic exercises like walking, jogging, or cycling are ideal for people that want to know how to improve sleep naturally.

Avoid vigorous exercise within the 2 hours before bedtime as they have a tendency to lead to alertness and a delay in falling asleep. Opt for light stretching or yoga at night instead.

7. Refrain from Heavy Meals at Night

A large meal right before bedtime can disrupt how to get better quality sleep, causing discomfort or acid reflux. Eat dinner at least 2–3 hours before bed to give your body time to digest.

If you’re hungry before bed, opt for a light snack like yoghurt, nuts, or a banana—foods rich in magnesium and tryptophan that support sleep.

8. Reduce Bedtime Stress and Anxiety

Racing thoughts can interfere with sleep. Stress is a key element in healthy sleeping practices. Attempt the following relaxation drills:

• Journaling: Write down things to worry about or make tasks for the next day in the evening to clear your head.

• Deep breathing: Practice the 4-7-8 habit (breathe in for 4 seconds, hold for 7 seconds, exhale for 8 seconds).

• Meditation: Headspace or Calm apps can help you through calm sessions.

9. Restrict Naps (Or Get Rid of Them Entirely)

Naps are great, but late or long naps can disrupt how to get quality sleep. If you nap, limit it to 30 minutes and don't nap after 3 PM.

If you're tired most of the day, concentrate on sleeping better at night instead of napping.

10. Don't Use Your Bed for Anything Other Than Sleep

Your bed is only for sleeping not for working, watching TV, or scrolling through social media. If you spend your time in bed doing something that keeps your mind active, you will not be able to sleep when it is time.

If you can't sleep after 20 minutes of lying in bed, stand up and do something relaxing (such as reading or listening to soothing music) until you become sleepy.

11. Minimise Blue Light Exposure at Night

Blue light from artificial light and screens shortens melatonin release and disrupts better sleep habits. [4] Minimise screen time at least an hour before bedtime or wear blue-light-blocking glasses. Most phones now have a "night mode" which minimises blue light—turn this on if you need to use your phone or laptop in the evening.

12. Try Natural Sleep Aids When Necessary

If you have trouble sleeping best quality, you can use natural treatments such as magnesium, chamomile tea, or melatonin supplements. However, do so after consulting a doctor first. Aromatherapy through the use of essential oils such as lavender will also calm and enhance sleep quality.

How Nutrition Affects Your Sleep Quality?

What you consume throughout the day also plays a significant role in how to get quality sleep at night. There are sleep-promoting foods, wakeful foods, or uncomfortable foods.

Foods That Help You Sleep:

• Magnesium foods – Almonds, spinach, and bananas relax muscles and balance melatonin.

• Complex carbs – Whole grains increase serotonin, making you sleepy.

• Herbal teas – Valerian root tea and chamomile tea promote relaxation.

Foods That Interfere with Sleep:

• Sugar and processed foods – Trigger energy crashes and restlessness.

• Spicy foods – Can induce acid reflux and nighttime pain.

• Caffeine and alcohol – Interfere with deep sleep and water balance.

How to Use Nutrition to Enhance Sleep?

• Eat your last meal 2–3 hours before bedtime to aid digestion.

• Hydrate during the day, but not excessively close to bedtime.

• Select nutrient-dense snack foods such as nuts or yoghurt if you must snack late at night.

Final Thoughts

Good sleep hygiene is about building routines that support how to get quality sleep every night. Small changes—like sticking to a schedule, managing stress, and creating a sleep-friendly environment—can lead to significant improvements.

If you’re struggling with how to get better quality sleep, start by implementing just a few of these tips on sleep hygiene and track your progress. If you or someone you know still face problems sleeping at night, then consult a doctor at your nearest super-specialty hospital at the earliest.

FAQs

1. What is the best way to improve sleep hygiene?

The best way to improve sleep hygiene is to establish healthy sleep habits like maintaining a consistent bedtime, reducing screen time before bed, and creating a sleep-friendly environment.

2. Can I catch up on lost sleep over the weekend?

While sleeping in may help with temporary sleep debt, it won’t fully compensate for chronic sleep deprivation. It’s better to stick to a consistent sleep schedule.

3. How do I stop waking up in the middle of the night?

To reduce nighttime awakenings, ensure your bedroom is cool and quiet, limit caffeine and alcohol intake, and manage stress with relaxation techniques.

4. Is it bad to use my phone before bed?

Yes. The blue light from screens interferes with melatonin production, making it harder to fall asleep. Reducing screen time before bed is one of the best sleep hygiene tips.

5. How long does it take to improve sleep quality?

If you consistently follow better sleep habits, you may notice improvements in just a few days. However, it can take a few weeks for your body to fully adjust.

Citations

Colten, H. R., & Altevogt, B. M. (2019). Extent and health consequences of chronic sleep loss and sleep disorders. Nih.gov; National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK19961/

Johnson, J. (2018, May 13). How long does caffeine stay in your system? Metabolism and more. Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/321784

Lee, S., Matsumori, K., Nishimura, K., Nishimura, Y., Ikeda, Y., Eto, T., & Higuchi, S. (2018). Melatonin suppression and sleepiness in children exposed to blue‐enriched white LED lighting at night. Physiological Reports, 6(24), e13942. https://doi.org/10.14814/phy2.13942

Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2020). The Effect of Sleep Deprivation and Restriction on Mood, Emotion, and Emotion Regulation: Three Meta-Analyses in One. Sleep, 44(6). https://doi.org/10.1093/sleep/zsaa289