What it is:
Sleep isn’t something we do. Rather, it happens to us when the situation allows for it. The act of sleep itself does not require effort. In fact, the harder we try, the more likely it is to evade us. The notion that sleep should be perfected does more harm than good. But there are things that we can do to set ourselves up for success so that once the biological drive to sleep kicks in, we can shift gears effortlessly.
“Sleep hygiene” refers to a set of practices a person can implement to protect and improve their sleep. These strategies cannot fix a sleep disorder, but they can help many people who want better quality sleep. The term “sleep hygiene” isn’t particularly favored by sleep experts because it implies that sleep is dirty to begin with, which isn’t true, but consider these guidelines as ways of working in harmony with your biology.
The purported claims:
Sleep hygiene can:
Promote a relaxing wind-down routine before bed
Optimize the bedroom to best support sleep
Fine-tune behaviors and habits to support healthy circadian rhythms
What the science says:
At its most basic level, sleep intersects two key biological processes:
Our circadian rhythm – our brains use light or dark entering the eye to tell us whether we should be awake or asleep
Homeostatic sleep pressure – the longer we are awake, the more tired we get
These processes are ingrained in our physiology, whether we like it or not. We can try and fight them by working night shifts or staying up very late (causing circadian misalignment) or try to reduce sleepiness by drinking an extra cup of coffee, but sleep cannot be “hacked” per se, and the consequences of not getting enough of it can be dire. Mental, emotional, and physical health all take a hit when we are sleep-deprived and put ourselves and those around us at risk.
Sleep hygiene, or caring for sleep health, involves creating a relaxing routine and a safe, comfortable environment to allow sleep to occur. It often isn’t compatible with the pressures of modern life to be glued to our work and electronic devices, but it does support our well-being. It won’t fix a sleep disorder such as narcolepsy or sleep apnea, sleep disturbances that result from underlying health issues, or environmental factors that are out of our control. Still, it’s a good start if we are serious about improving our sleep and overall health.
Be Strategic About Light Exposure
Light has a potent influence on our mood and energy levels. Our brains contain a master clock (the suprachiasmatic nucleus) that receives light signals directly from our eyes and tells the rest of our organs whether they should be hard at work because it’s daytime or resting because it’s nighttime. Not getting daylight when we should be or being exposed to bright light at night when it should be dark can wreak havoc on our bodies and sleep.
Optimize your circadian rhythm with morning light exposure. Begin the day by opening the curtains and – if needed – turning on bright overhead lights as soon as possible. Ideally, step outside to exercise or relax in the fresh air. Bright artificial light on a busy morning before work is just as effective as long as the bulbs are white or daylight-mimicking and, therefore, rich in blue-light wavelengths that promote alertness.
This light exposure marks the start of our biological day and helps when it comes to bedtime by making us feel sleepier earlier at night. We can “supercharge” this signal by getting as much daylight as possible throughout the day and strategically switching to dimmer, warmer lights in the evening.
Once the workday has finished, transition from bright overhead lights to dimmer, orange-toned table lamps as this helps to begin the wind-down process before bedtime. Consider using smart, programmable bulbs, such as those from Nanoleaf or Philips Hue, and set up different modes for daytime, evening, and nighttime that can be easily controlled from devices such as Apple HomeKit or Amazon Alexa.
Dim the lights one to two hours prior to your targeted bedtime. If you want to watch television or use an e-reader, consider blue light-blocking glasses with orange or red-tined lenses to prevent wake-promoting blue light from entering the eye and telling the brain that it is daytime. Intentional exposure to dim light and darkness supports healthy melatonin release, a hormone that helps us fall and stay asleep. Support this further with an eye mask and blackout blinds once it comes time for bed to keep the bedroom dark. If you need to get up at night, minimize how many lights you turn on. Gentle motion sensor lighting low to the ground or a simple nightlight are good options for preventing excess sleep disturbance.
Temperature Matters
Body temperature begins to drop about an hour before we fall asleep. It reaches a trough in the middle of the night and begins to increase again in the morning. This aligns with melatonin patterns which makes sense because melatonin is known to facilitate some of the mechanisms that decrease body temperature, as well as blood pressure, through its binding activity in the brain and blood vessels.
One way of supporting this natural decrease in core body temperature at night includes taking a shower or bath before bed. This dilates the blood vessels, which moves blood away from the core and out into the periphery.
When it comes to temperature regulation throughout the night, consider setting the thermostat to somewhere between approximately 65-70F. A smart thermostat such as a Google Nest or Ecobee can allow you to set up specific programs that schedule a temperature decrease starting from bedtime, reaching a maximal low at your typical midpoint of sleep. After that, the temperature can begin to increase gradually until morning.
Consider clothes and bedding made of breathable, natural fibers if you are a warm sleeper. Cooling pillows and mattress toppers can also be helpful. For bed partners who struggle to get on the same page about temperature at night, consider using separate comforters that suit specific temperature needs.
Optimize Comfort and Conditioning
Just as it can improve your focus by conditioning yourself to do nothing other than work at your desk, be thoughtful about what you bring to bed with you. Reserving the bedroom for only sleep and intimacy prevents many of life's stressors from following you to bed. Restricting stimulation from television, social media, and emails can better help your brain associate the bedroom with the relaxation needed to fall asleep.
If you find yourself getting sucked into your cell phone before falling asleep or first thing in the morning, consider leaving it outside the bedroom and opting for a regular alarm clock instead. However, if you use your phone as your morning alarm or require it for emergencies, once you enter the bedroom, treat it as such. Perform any business or social tasks on your phone before going to bed, and then don't interact with it once in the bedroom.
If you have specific routines or rituals that help you unwind before bed, intentionally make time for them. If you are up later than usual for whatever reason and find yourself overstimulated, avoid trying to rush to bed if you aren't quite ready. It's better to take the time to transition to sleep than lie in bed wide awake, willing yourself to drift off.
Our take:
“Sleep hygiene” means different things to different people, and there is no “one size fits all” magic recipe that guarantees a good night of sleep. But there are many things that we can do to support ourselves. Simple adjustments can make a difference if there is no question of a sleep disorder. It’s merely a matter of finding what works for each individual.
The relationship between sleep health and overall health is bidirectional. Underlying health issues can eat away at sleep, while not getting enough sleep can, in turn, worsen health. Some things will always be out of our control, such as transient stress, jetlag, illness, injury, and pain, but doing what we can to allow ourselves sufficient opportunity to sleep comfortably is a good place to start working towards better health. So too is consulting with a physician or sleep specialist if you suspect an underlying issue is preventing you from sleeping well.
Will this benefit you?
Getting better sleep promotes better mental, emotional, and physical health prevents injuries and illness, and supports longevity. Making time for sleep and a pre-bed ritual supports relaxation, which can improve general well-being. Consider exploring mindfulness practices such as breathing exercises or meditation to help you wind down before bed. Gentle stretching during this time is also helpful for preventing muscle stiffness and discomfort throughout the night.
If you still want to try here, here’s what to look out for:
If you have your pre-bed ritual dialed in, your bedroom is cozy, dark, and comfortable, and you still find it difficult to fall or stay asleep, consider whether you are consuming alcohol too close to bedtime (which can disrupt sleep,) drinking too much caffeine (which can boost alertness for up to 8 hours,) or whether you are eating too close to bedtime, or drinking too much liquid before bed which can cause sleep disturbances.
Also, remember that it is important to sleep during your optimal window. We each have a unique “chronotype,” or genetic code that dictates whether we prefer going to bed earlier or later. Trying to force yourself to fall asleep at 10pm when you aren’t tired (even without caffeine) until midnight will only result in frustration. While it isn’t always possible, having a sleep schedule that works in synchrony with your biology will improve your sleep efficiency, which is the percentage of the total time spent in bed asleep.
Sleep is interconnected with all other aspects of health. Therefore, sleep tends to improve when we improve our general health and vice versa. Understanding the ripple effects of our actions in any one area of life can go a long way in improving general life satisfaction. But remember, sleep is meant to be enjoyed. Try your best not to overthink it and instead let it do what it is supposed to.
References:
Melatonin and body temperature - https://pubmed.ncbi.nlm.nih.gov/15649736/
Recommended guidelines for light exposure - https://pubmed.ncbi.nlm.nih.gov/35298459/
Huberman Lab Podcast on using light - https://hubermanlab.com/using-light-sunlight-blue-light-and-red-light-to-optimize-health/
Guide for smart bulbs - https://www.nytimes.com/wirecutter/reviews/best-smart-led-light-bulbs/
Guide for smart thermostats - https://www.nytimes.com/wirecutter/reviews/the-best-thermostat/
Sleep Foundation Sleep Hygiene Guide - https://www.sleepfoundation.org/sleep-hygiene
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