Sleep Hygiene Isn’t Sexy... But These 4 Habits Actually Work

Sleep hygiene isn’t something most of us rush to talk about, or take seriously, until it becomes a problem.

It’s quiet work... the kind most people overlook until it starts to affect everything else.

Yes, you’ll find reels showcasing perfect bedtime routines. But for most people, sleep just isn’t that curated or consistent. And if you’ve been dragging through the day with fatigue, brain fog, or waking up feeling like you got hit by a truck... it’s probably time to take another look.

Because when sleep goes off track, we tend to lean on screen time, snacks, or doomscrolling until we finally crash... then wonder why we wake up exhausted and convince ourselves it somehow counted as rest.

Here’s what I walk clients through when rest feels out of reach. These aren’t quick fixes. They’re small, unsexy habits that help your body feel safe enough to finally let go.

1. Stick to the Same Wake Time, Even on Weekends

This tip usually gets a sigh, but it matters more than people think.

Your body runs on a 24-hour internal rhythm, known as your circadian clock. It needs consistency to keep things like hormones, digestion, and energy in sync. When your wake-up time jumps around, even just on weekends, it throws everything off. That’s why Monday mornings can feel so brutal, even if you “slept in.”

Studies show that a regular wake time helps reset your system, promotes deeper rest at night, and improves how alert you feel during the day. Even if you had a rough night, try getting up at your usual time and see what shifts.

Start with mornings. That’s where your rhythm begins.

2. Create a Simple, Repeatable Wind-Down Routine

Sleep isn’t a light switch. It’s more like a dimmer.

One of the most effective ways to help your body downshift is to do the same few things in the same order each night. Your brain recognizes patterns. Over time, that repetition becomes a cue for your nervous system to relax.

It doesn’t need to be complicated... just familiar.

Think:

• Dimming the lights

• Changing into soft clothes

• A warm shower, light stretching, or journaling

• Reading something low-stimulus (not your phone)

Clients who stick with even a two-step wind-down routine often fall asleep faster and feel more rested. It doesn’t have to be perfect. It just has to be consistent enough that your body knows, “Oh... this is when we rest.”

3. Cool, Quiet, Dark - Set the Stage for Rest

Your bedroom doesn’t need to be picture-perfect, but it does need to help your body shift into calm.

Here are three simple adjustments I often recommend:

• Keep the room cool (most people sleep best around 65 to 67°F)

• Limit light (yes, even the glow from a charger matters)

• Reduce unpredictable noise (traffic, appliances, pets, etc.)

Your core body temperature naturally drops at night as part of your circadian rhythm. A cooler room helps support that shift and encourages deeper rest. If you tend to sleep cold, just layer up with breathable blankets or wear socks. The goal isn’t to suffer—it’s to feel supported while your body transitions into rest mode.

For light and sound, try blackout curtains, an eye mask, earplugs, or a steady fan. Your nervous system sleeps better when it isn’t scanning for environmental surprises.

You don’t need total silence or darkness... just less stimulation.

4. Use the “8-3-2-1” Guide to Ease into Sleep

This isn’t a rigid rule. It’s more like a loose rhythm that helps reduce the most common sleep blockers.

• 8 hours before bed: Stop caffeine

• 3 hours before bed: Finish eating and drinking alcohol

• 2 hours before bed: Step away from work or heavy thinking

• 1 hour before bed: Power down screens

Each part of this rhythm supports what your body is already trying to do:

• Caffeine lingers in your system longer than most people realize—sometimes up to 6 hours—making it harder to settle down, even if you feel tired.

• Eating or drinking alcohol too close to bed keeps your body focused on digestion and detox, instead of shifting into restoration and repair.

• Working late activates your problem-solving brain, making it harder to transition into rest mode.

• Blue light exposure delays melatonin release, which pushes your sleep rhythm out of sync.

You don’t need to follow this perfectly. Just notice what tends to throw you off—and start there.

Let’s Bring It Back to the Basics

You don’t need a complicated routine or a perfect night every night. You just need a few things your body can count on.

Start with one habit. Let it settle in.

Because sleep hygiene isn’t glamorous... but neither is feeling wiped out every day.

This is about reclaiming rest, not performing wellness. One unsexy, sustainable shift at a time.