How To Get Better Sleep: Two Simple Steps

Sleep Hygiene: The Simple Habit That Transforms Your Nightly Rest
Creating and sticking to a bedtime routine for better sleep—because good habits lead to better nights.

You’ve probably heard the term “sleep hygiene” thrown around, but what does it actually mean? Despite sounding like a complex concept, sleep hygiene is simply the practice of creating and maintaining healthy sleep habits that set you up for a restful night’s sleep.

Think of it as your personalized bedtime routine—the little rituals and habits you do consistently to signal to your body that it’s time to wind down, relax, and prepare for restorative rest. And trust us, these small, intentional habits can make a huge difference in the quality of your sleep.

🛏️ What Is Sleep Hygiene?

At its core, sleep hygiene is about the practices that lead to better sleep quality. It’s not just about how many hours you spend in bed, but the quality of the sleep you get. Sleep hygiene covers everything from your sleep environment to the activities you do in the hour or two leading up to bedtime.

Creating a solid bedtime routine doesn’t just help you fall asleep faster—it can also improve the overall quality of your rest, leaving you feeling refreshed and energized each morning.

🕰️ The Key Principles of Sleep Hygiene

While everyone’s ideal bedtime routine might look a little different, there are several non-negotiable principles to consider when setting yourself up for success:

1. Consistency is Key

Your body loves routine. Going to bed and waking up at the same time every day—yes, even on weekends—helps regulate your body’s internal clock. This makes it easier to fall asleep and wake up naturally, without needing an alarm.

2. Create a Relaxing Pre-Sleep Ritual

Your body and mind need time to unwind before jumping into bed. Consider incorporating calming activities into your evening routine, like light reading, deep breathing exercises, or a warm bath. The key is to ease your body into sleep mode, so avoid any high-energy activities or stressful conversations right before bed.

3. Make Your Sleep Environment Comfortable

Your bedroom should be a sanctuary—a place dedicated solely to rest. Ensure your sleep environment is cool, dark, and quiet. Investing in things like blackout curtains, a quality mattress, and a Mulberry silk pillowcase can make a significant difference in how well you sleep.

4. Limit Screen Time Before Bed

Screens emit blue light, which can disrupt your body’s production of melatonin, the hormone that helps you fall asleep. Aim to put away phones, tablets, and computers at least 30 minutes before bedtime. If you must use screens, consider using a blue light filter or glasses that block blue light.

5. Watch What You Eat and Drink

Heavy meals, caffeine, and alcohol can interfere with your ability to fall and stay asleep. Try to avoid large meals close to bedtime, and limit caffeine intake to the earlier part of the day. If you want a relaxing evening drink, opt for herbal teas like chamomile or lavender, which are known to promote relaxation.

🌙 Why Does Sleep Hygiene Matter?

When you practice good sleep hygiene, you’re not just improving the quantity of sleep you get—you’re improving its quality. And quality sleep has a huge impact on everything from mood and energy levels to cognitive function and immune health. By sticking to a bedtime routine, you’re actively setting yourself up for long-term well-being.

✨ A Simple Bedtime Routine to Try Tonight

If you’re ready to improve your sleep hygiene, here’s a simple routine to try:

  1. Set a bedtime: Choose a time that allows you to get 7-9 hours of sleep, and stick to it every night.

  2. Wind down 30 minutes before bed: Spend this time reading, stretching, or journaling. Keep the lights dim and the mood calm.

  3. Limit screen time: Put away your devices and opt for something soothing, like listening to calming music or practicing mindfulness.

  4. Prepare your sleep environment: Make sure your room is cool, dark, and quiet. Consider a silk pillowcase to reduce friction on your skin and hair.

  5. Relax your body: Take deep breaths, meditate, or use aromatherapy to prepare for restful sleep.

Sweet Dreams Start with Healthy Habits
By incorporating just a few sleep hygiene practices into your nightly routine, you’ll be well on your way to better sleep and, ultimately, a better you.

Have you already started creating your own bedtime routine? Share your tips or challenges with us in the comments or tag us with #SilkTribe on social media. We’d love to hear how you’re improving your sleep hygiene!

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