Maintaining great sleep hygiene is very personal, but with my years of voraciously reading tips from sleep experts (neuroscientists, doctors and psychologists), I’ve tapped into some rituals that really work for me and I recommend giving them a shot! Here are some of my rituals from morning to night which help me keep my own Sleep Hygiene in check!

1. In the mornings, I try to get outside and get daylight into my eyes relatively quickly. This helps regulate my circadian rhythm.
2. I make my bed every day and I keep my bedroom tidy and unchaotic. It’s my sanctuary, so I show it respect! Check out this excerpt from retired 4-star Navy Admiral William McRaven’s speech about Navy SEAL training, and the psychological importance of making your bed.
3. I LOVE my mattress, pillows, bedding and PJs. They have a starring role in my sleep life, as they should. Your bed and PJs are worth the investment because you spend 1/3 of your life in them.
4. I exercise as regularly as I can daily, even if it means brisk walks on my “off” days from my hot yoga and Pilates.
5. I change into comfortable loungewear when I get home for the night, which signals my (often racing!) brain to wind down and start to relax.
6. As sundown arrives and lights go on, I make sure there are no bright lights anywhere (not even when cooking in the kitchen). I ensure my home lighting is warm, incandescent, and on dimmers in the evenings.
7. I light my favorite candle after dinner every evening and I feel instantly mellowed out.
8. I have been trying not to eat anything at least 2-3 hours before bed, but I like to have a relaxing hot water with lemon and ginger after dinner. Digesting food too close to bedtime can interfere with falling asleep and staying asleep.
9. I try to avoid alcohol entirely at home. If I’ve been socializing and drinking, I try to stop alcohol consumption and start drinking water 2-3 hours before bedtime.
10. I’ve been doing my best to avoid using my TV and phone 1-1.5 hours before bed. This is a massive challenge for me (and for most of us). It’s effective to eliminate all screens 1-2 hours before bed.
11. Most experts agree that the ideal room temperature for sleep is 67F, which is where my thermostat is set before bed. If you don’t have a thermostat, play around with opening windows in the winter and using fans or AC in the summer.
12. I try to commit to my sleep-wake routine of at least 7-8 hours; I aim for being asleep by 11/11:30pm and waking by 7am.
13. To get to sleep, after reading my book, I do some breathing exercises. My breath-work has largely been responsible for helping me stay asleep through the night, something I’ve struggled with most of my life.
14. I sleep with a sleep mask, which is like a “blackout hug” for my eyes and head. I also sleep in socks (not sexy but helps regulate body temperature) and I layer extra blankets on my legs for some weight, which offers extra relaxation.
15. One thing I’ve stopped doing which I want to begin again in 2025 is meditating! Meditation is widely recognized by every sleep expert for slowing the heart rate, lowering blood pressure, relaxing muscles and reducing stress.

Bedfully Yours,