Your sleep hygiene checklist

It’s time to unlock better sleep with smart sleep hygiene. In today’s fast-paced world, truly restful sleep is an essential foundation for physical health, mental clarity and emotional balance.

But many of us struggle to get enough high-quality rest not because we can’t sleep, but because we haven’t mastered the art of sleep hygiene. In this blog we’ll explore what sleep hygiene really is, practical sleep hygiene techniques, useful sleep hygiene tips, and how to recognise what is poor sleep hygiene, plus how incorporating mindful practices with our Night Ritual’s range can help.

What is sleep hygiene?

At its core, sleep hygiene refers to the everyday habits and environmental factors that support healthy, restorative sleep. In simple terms: it’s the set of practices that prepare your mind and body for a restful night and help regulate your internal sleep-wake rhythm.

Good sleep hygiene isn’t a quick fix, it’s a lifestyle approach that supports your circadian rhythm, mood, energy levels and overall wellbeing.

What is poor sleep hygiene?

Some common signs of poor sleep hygiene include:

• Irregular bedtimes and wake-up times
• Using your bedroom for screens, work or stressful activities
• Excessive caffeine or alcohol before bed
• Bright lights or noise disrupting your sleep environment
• A lack of calming routines in the evening

These habits can interfere with the brain’s ability to transition into rest mode, making it harder to fall asleep and stay asleep.

Top sleep hygiene techniques to improve your rest

Improving your sleep is both an art and a science, but something we think you can master once you get into the routine. Try incorporating some of these evidence-based sleep hygiene techniques into your daily routine:

1. Stick to a consistent schedule

Going to bed and waking up at the same time every day, even on weekends, reinforces your natural body clock. It may sound hard to do but it’ll be worth it in the long run!

2. Optimise your sleep environment

Dark, cool and quiet spaces help cue your brain that it’s time to rest. Remove screens and clutter to create a sanctuary dedicated to sleep. Try our Night Rituals Sleep Spray or Candle for a calming and soothing aroma in your space.

3. Wind down before bed

Allow at least 30–60 minutes before bedtime for calming rituals, like reading, stretching or a warm shower, to signal your nervous system that rest is coming. Avoid things like TV and screentime that disrupt this process.

4. Monitor food and drink intake

Avoid heavy meals, caffeine and alcohol in the lead-up to bedtime, as they can interrupt your sleep cycle.

Practical sleep hygiene tips you can start tonight

Here are actionable sleep hygiene tips you can try right away:

• No screens before bed - Blue light can suppress melatonin production. Try setting an alarm that signals that it’s time to put your phone away.
• Keep naps short and early – Guilty of a Sunday afternoon nap? Long day naps can confuse your sleep rhythm, so if you’re tempted just stick to 20 minutes and no longer.
• Create a calming ritual - Consistency builds a psychological cue for rest.
• Add relaxing sensory elements like soothing scents or a warm bath which are great for evening wind-down.

Boost your sleep hygiene with our Night Rituals range

Integrating mindful skincare and self-care into your bedtime routine can help deepen your relaxation and support your sleep hygiene habits. Explore our Night Rituals range, made to improve the quality of your sleep.

By incorporating sensory self-care products like these into your bedtime routine, you reinforce behaviour patterns that support relaxation and prepare your body and mind for restful sleep.

Night Rituals Sleep Soak – a multi-functional product that transforms into a rich bubble bath or decadent body wash. Infused with magnesium to help relax tired muscles and a unique botanical blend to calm and soothe a stressed mind.

Night Rituals Sleep Serum – our lightweight moisturising gel which quickly absorbs into the skin without leaving a sticky residue. Alongside magnesium and our botanical blend, you’ll find silk proteins to help support collagen for smoother, firmer-looking skin.

Night Rituals Sleep Butter – If you prefer a more creamy texture over a gel, then this will be perfect for you. Shea butter and silk amino acids hydrate and nourish, while lavender, vetiver, valerian and clary sage aid in therapeutic relaxation.

Night Rituals Sleep Balm – This is perfect for a targeted action, a concentrated rich balm that can be applied to your pulse points, as a hand cream or all over the body. The enhanced fragrance is proven to help improve the quality of sleep and is a true bedside table saviour.

Night Rituals Sleep Spray – Spritz this across your bedding, pjs and around your bedroom to create a sense of unwinding and leaving the stresses of the day behind.

Night Rituals Candle – the final piece of the aromatherapy puzzle is a candle. The newest addition to the Night Rituals range fills your space with a calming fragrance to quiet the mind and boost your sleep quality, enjoy the warm glow with up to 28 hours of burn time!

Sleep hygiene is more than a buzzword, it’s a foundational part of sleep wellness and something we can all look to for a boost. By understanding the true meaning of sleep hygiene, incorporating thoughtful sleep hygiene techniques, and following practical sleep hygiene tips, you can transform your nights from restless to restorative. And with supportive products in your evening routine, you’re even better equipped to unwind, relax, and enjoy the deep sleep your body deserves.