Your Sleep Hygiene
The Right Environment for a Perfect Night of Sleep
Creating a peaceful sleep environment is one of the most natural and effective ways to improve the quality of your rest. Sleep is when our body restores, detoxifies, and rebuilds — so giving it the right setting truly makes a difference.
Darkness
Make sure your room is as dark as possible. Close curtains and blinds fully, and switch off all lights, including small device indicators or night lights.
Lately, I’ve been using the red light on my headlamp in the evenings — it supports natural melatonin production, the sleep hormone. I also love the warm rosy glow of my Himalayan salt lamp. Just before I fall asleep, I turn everything off completely, and if there’s still light coming from outside, I put on a soft sleep mask.
Coolness
A slightly cooler room helps the body recognize it’s time to rest. When we feel comfortable snuggling under a blanket, it signals safety and relaxation.
Personally, sometimes I love sleeping in my down sleeping bag — that cocooned feeling is pure comfort. I also recently got a 15-pound weighted blanket, and the moment I put it over my regular one, I feel my body instantly calm and settle. Highly recommend giving it a try.
Quiet
Silence is essential for deep, undisturbed sleep. If your surroundings are noisy, use earplugs or experiment with gentle background sounds.
Some people sleep best with a little white noise — a fan, air conditioning, or a soothing white-noise track can help mask other sounds.
Comfort
Your mattress and pillow matter. Choose a setup that supports your spine and keeps your neck comfortable — waking up sore or stiff can easily lead to headaches or fatigue.
What Makes a Good Night’s Sleep
Uninterrupted, deep sleep
Waking up rested and refreshed
Sleep that lasts 7.5–8 hours for most people
What Gets in the Way
Alcohol before bed: It may make you feel sleepy, but it reduces overall sleep quality.
Stimulants: Avoid coffee, caffeinated teas, guarana, kola, yerba mate, ginseng, or similar herbs in the evening.
What Helps You Sleep Better
Sleep Ritual
A calming bedtime routine tells your body it’s time to rest. Keep it simple but consistent — brushing your teeth, journaling, reading, or listening to soft music are all wonderful ways to wind down.
Regularity
Going to bed and waking up around the same time each day helps your body find its natural rhythm.
In the mornings, I like to sit in the sun for 10 minutes, open the windows for fresh air, stretch, or do a short meditation — it really sets the tone for the day.
Light Snacks Before Bed
A small protein-rich snack before bed can stabilize blood sugar and support deeper sleep. Avoid heavy meals, sweets, and chocolate.
Some of my favourite sleep-supporting foods:
Almonds: High in magnesium and melatonin.
Turkey: Contains tryptophan, an amino acid that supports relaxation.
Chamomile tea: Naturally calming thanks to its antioxidants.
Salmon: A great source of omega-3s and vitamin D — both support sleep and mood.
Walnuts: Contain melatonin and healthy fats for deep rest.
Passionflower tea: Promotes GABA production, which quiets the nervous system and encourages relaxation.
Supplements
Supplements can be a helpful short-term support to reset your sleep cycle, but they should be chosen mindfully.
Before spending money on different products, let’s chat about which ones are best suited for your body and needs.
Slow Down Before Bed
Give yourself time to unwind. A rushed evening routine can leave your mind racing. If your thoughts feel heavy, try writing them down — journaling helps release the mental clutter and prepares you for a more peaceful night.
Activities That Disturb the Mind
Watching TV late at night
Scrolling on social media
These overstimulate the brain, making it harder to switch off and relax.
Activities That Soothe the Mind
Gentle movement or a short walk in nature
Reading
A creative hobby like knitting or crocheting
Meditation and breathwork
Go slow and soft with your evening routine — let it reflect the calm energy you want to carry into your sleep.
Let me know if you have any must try tips for good night.
