Best Science-Backed Sleep Hygiene Tips for Better Rest in 2025

A dark, clutter-free, clean room is essential for deep relaxation and sleep.

Let me tell you about my epic battle with sleep – or rather, the lack of it. As someone who once thought drinking coffee at 9 PM was a personality trait (spoiler alert: it's not), I've learned the hard way about the importance of sleep hygiene tips. The good news? I've gone from counting sheep to counting Z's, and I'm here to share everything I've learned along the way! Insomnia, be gone!

Did you know that 1 in 3 adults don't get enough quality sleep? After my concussion, I used to be that sleep-deprived zombie shuffling through life until I discovered the magic of proper sleep habits. And by magic, I mean science-backed strategies that actually work. Studies show that implementing good sleep hygiene can reduce the time it takes to fall asleep by up to 45%! 

Understanding Sleep Hygiene Fundamentals: Your Gateway to Better Rest

Think of sleep hygiene as the Marie Kondo of bedtime – it's all about creating habits that spark joy (and actual sleep). But instead of thanking your clothes, you'll be thanking your pillow every morning for the amazing rest you got!

Here's the deal: your body is basically a very sophisticated clock that runs on circadian rhythms. When we mess with these rhythms (hello, midnight TikTok scrolling or that game that you have to keep playing because you got momentum. Right?), we're essentially telling our internal clock to go home because it's drunk. Let's fix that, shall we?

The Impact of Poor Sleep Habits (And Why You Should Care)

• Decreased cognitive function (ever sent an email to the wrong person because your brain was foggy? Been there!)

• Weakened immune system (in my experience, the less sleep I get, the more often I get sinus and respiratory infections and other fun stuff)

• Increased stress levels (yea… my fuse is almost non-existent when I don’t sleep well)

• Higher risk of accidents 

• Mood swings (I apologize to everyone I've ever talked to on the days I didn't sleep well)

Our circadian rhythm is based on the sun. This is why too much light in the evenings can disrupt our sleep.

Creating the Perfect Sleep Environment: Your Personal Sleep Sanctuary

Let's talk about transforming your bedroom into the sleep paradise you deserve. Remember, we're going for "peaceful retreat," not "chaotic storage unit with a bed in it" (I'm 100% speaking from personal experience here).

Temperature Matters

They say the ideal sleep temperature is between 65-68°F (18-20°C). Think of it as the Goldilocks zone – not too hot, not too cold, just right. (To be honest, I get really cold really easily and I actually set my thermostat to about 72-73 at night. You have to figure out what works for you, you know?)

Light Control

Blackout curtains are your new best friend. Trust me, once you experience true darkness, you'll never go back to those flimsy curtains that let in enough light to signal aliens. BTWdo you know those annoying charging lights that are always on on items like laptop chargers or Nintendo Switch remotes? I put stickers on them or turn them around. Even those lights can affect your sleep if you're already having trouble sleeping.

[These are the curtains my partner purchased; they work so well and look nice. And my favorite part is the reasonable price.]

Cool temps, hot caffeine-free tea, a blanket and a book. A great way to wind down.

The Ultimate Sleep Optimization Guide: Your Evening Routine Makeover

Creating a bedtime routine doesn't have to be complicated. Here's my tried-and-true sequence that turned me from a night owl into someone who actually functions before 10 AM:

• 8:00 PM: Begin dimming lights (yes, like a fancy restaurant)

• 8:30 PM: Hot shower or bath (immediately after I spritz my feet and legs with magnesium oil)

• 9:00 PM: Light stretching, gentle yoga or my lil Shiatsu massage pillow

• 9:30 PM: Reading, journaling or lighting a beeswax candle and drinking some Sleepytime™ tea

• 10:00 PM: Lights out!

Natural Sleep Aids That Actually Work

Loose teas or bagged teas. It's your preference, but I do recommend organic.

Listen, I've tried everything from counting backwards to attempting a handstand next to my wall before bed (I hurt myself. Slept worse. Don't ask). Here are some natural sleep aids that actually work for me:

Herbal Teas

• Chamomile (the OG of sleepy teas)

• Valerian Root

• Passionflower

• Lavender

• Sleepytime tea (You can find this in most pharmacies and supermarkets. Teas won't put you to sleep but they're a great place to start when you want to wind down.)

Magnesium Oil

So, most people get their magnesium from a supplement. If you're like me, when you take magnesium you probably end up with a problem and sitting in the Oval Office (aka the bathroom) multiple times a day. Yup. I said it. Anyway, another way I found to get magnesium into your body is to either take a hot bath with Epsom salt or, if you don’t currently have a tub, like me, you can get a magnesium spray. Topical magnesium has a weird consistency, but it’s the only thing that consistently works for me after my accident. If you do one thing to sleep better, this is the thing I’d recommend. Here is the brand I use every night.

Magnesium Capsules (Magnesium Glycinate)

If you have a sensitive digestive system and swallowing pills or capsules usually ends up with you in pain, then you are like me. I have bought hundreds of dollars worth of different types of magnesium supplements, which I still keep in a bag in my pantry like a weirdo. I will never use any of them, but I feel bad throwing them out. Is that weird? SMH. Anyway, the only type of magnesium I have tried that didn't cause pain or other interesting side effects is Magnesium Glycinate. There are only two brands I use and trust for my family's supplements: Vimergy and New Chapter. Also, I noticed that sometimes I have to take more than one capsule to feel the effects. It seems my body is deficient. A lot of people are.

Digital Detox: Breaking Up with Your Phone (It's Not You, It's Them)

Create a charging station somewhere other than your bedroom.

Remember when we used to fall asleep without scrolling through 47 cat videos? Let's bring that back! Here's my foolproof strategy for digital detox:

• Set a "digital sunset" time (1-2 hours before bed. I call it power-down hour, and I have an alarm set 8 pm every day)

• Create a charging station OUTSIDE your bedroom (desk, kitchen, anywhere except your bedroom)

• Replace phone time with reading or journaling (when power-down hour begins, I dim the lights and whip out a book or journal)

• Use an actual alarm clock (yes, they still exist!)(this really helps me to keep my phone outside my bedroom and not to read that first email that turns into reading 12 emails)

  
  

[I don't have this clock yet, but it's on my wish list. I think Santa will get me this for Christmas. :-) If you get this Sunrise alarm clock, let me know if you love it.]

Sleep Environment Setup: The Final Touches

Think of your bedroom as a sleep spa. Here are my best sleep tips:

• A quality mattress (your back will thank you)(I always shop IKEA for mattresses. It doesn't have to break the bank to be supportive and comfortable)

• Supportive pillows (no more waking up with a crooked neck)(I got these pillows a few months back, and they stay fluffy but not hard or lumpy)

• Breathable bedding (because night sweats aren't cute)(Cotton. Only cotton! I only buy these cotton sheets for my daughter and myself)

• White noise machine (because your neighbor's 3 AM karaoke sessions aren't helping)(So, I actually use my Shark HEPA filter as my noise machine. Clean air and a gentle brown noise (I like it better than white noise) makes me happy)

Microfiber and polyester bedding and clothes can release microplastics into the air, causing asthma and lung damage over time. Always buy natural fibers.

When to Call in the Pros

If you've tried everything and still can't catch those Z's, it might be time to consult a sleep specialist. There's no shame in getting help – we see doctors for everything else, why not sleep?

Signs you might need professional help:

• Chronic insomnia lasting more than three months

• Excessive daytime sleepiness

• Loud snoring with pauses in breathing

• Persistent morning headaches

The Bottom Line

Remember, creating better sleep habits isn't about perfection – it's about progress. Start with one change (maybe don't drink that triple espresso at dinner) and build from there. Your future well-rested self will thank you!

Ready to transform your sleep? Start with creating your perfect sleep environment tonight. Pick one item from this guide (might I suggest those life-changing blackout curtains?) and give it a try. Sweet dreams, fellow sleep enthusiasts! 

P.S. If you find yourself reading this at 3 AM... well, at least you're learning something while you're not sleeping! But seriously, bookmark this for tomorrow and go try counting those sheep.

As always with Love,

Dominika