10 Sleep Hygiene Tips for Deeper, Better Rest
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Why Sleep Hygiene Matters
Good sleep isn't just about how many hours you spend in bed. It's about how well your body and brain can rest. Without solid sleep hygiene, your sleep cycles get interrupted, leading to fatigue, mood swings, and poor focus.
The goal of better sleep hygiene is to create a consistent wind-down process. That way, your body knows when it's time to rest.
10 Sleep Hygiene Tips That Actually Work
1. Keep a Consistent Sleep Schedule
Try going to bed and waking up at the same time each day, even on weekends. A regular schedule helps regulate your internal clock and supports better sleep quality over time.
2. Limit Screen Time 1 Hour Before Bed
Screens emit blue light, which can suppress melatonin production. Power down phones, laptops, and TVs an hour before bed to give your brain a break.
3. Set a Wind-Down Alarm
Instead of just setting a morning alarm, try a nighttime reminder. Set an alert for 30 minutes before bedtime to start your wind-down routine: brush teeth, dim lights, sip tea.
4. Use Calming Scents or Low Lighting
Scents like lavender and chamomile can create a peaceful setting. Soft, warm lighting also cues your body that it's time to slow down.
5. Try a Warm Shower or Bath
Raising your body temperature slightly in the evening with a warm shower, then cooling down, helps signal the body that it's time to rest.
6. Add Magnesium in Your Evening Routine
Magnesium helps calm the nervous system and support deep sleep. Calmour’s magnesium for better sleep hygiene is a gentle option that fits into any routine.
7. Avoid Caffeine After 2pm
Caffeine stays in your system for hours. Cutting it off by mid-afternoon makes it less likely to disrupt your sleep later.
8. Journal or Brain Dump Before Bed
Keep a notebook next to your bed and jot down any racing thoughts or to-dos. This helps clear your mind before sleep.
9. Use Melatonin Only When Needed
Melatonin can be helpful during travel or schedule shifts. Calmour’s melatonin sleep strips offer quick, convenient support without the need for pills or water.
10. Keep Your Bedroom Cool and Device-Free
Lower room temperatures (around 65°F) support deeper sleep. Remove or unplug devices with lights or buzzing that might wake you up.
Bonus Tips for Sleep Prep Naturally
If you're still struggling with restlessness, try these extra calming habits:
- Sip herbal teas like chamomile or lemon balm
- Do 5 minutes of light stretching or yoga
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Use a sleep meditation or breathing audio
These gentle routines can become nightly signals that help you unwind without effort.
FAQs About Better Sleep Hygiene
How long before bed should I stop using screens?
Aim to stop screen time at least 60 minutes before bed. If you must use them, try blue light blocking glasses.
Can I build a bedtime routine if I have young kids?
Yes. Even short rituals like brushing your teeth, dimming the lights, or playing calming music can help. Keep it consistent.
Will natural sleep aids work right away?
Some people feel effects quickly, while others may need a few days of consistent use. Supplements work best as part of a bigger routine.
Is it okay to nap during the day?
Short naps (under 30 minutes) can be helpful if you're tired, but avoid napping late in the day if it disrupts your bedtime.
Build a Better Night With Calmour
You don't need a total life reset to sleep better. Just a few calming rituals and clean support tools can make all the difference. Whether it's magnesium, melatonin, or herbal blends, Calmour offers natural sleep and relaxation products to help you wind down.
Add one to your nightly routine and support deeper, better rest starting tonight.
Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement or routine.
