The Sleep Hygiene Routine That Changed How I Feel Every Morning

Last Tuesday, I fell asleep on the couch at 8 PM and somehow still woke up exhausted. Sound familiar? As a busy mom of two energetic girls, my nights often feel like a juggling act between bedtime stories, checking on Lily and Mia, and (let’s be honest) sneaking in a few more episodes of my latest Bravo reality obsession. But it wasn’t until I focused on my sleep hygiene routine that I started waking up feeling refreshed — and this made a world of difference.

Your sleep hygiene routine encompasses the habits and practices that promote sound, quality sleep. Think of it as a nightly ritual that prepares your mind and body for the downtime they deserve. Missing out on this means waking up tired, irritable, and scarfing down oat milk lattes just to keep yourself going. By the end of this post, I’ll share the specific sleep habits I implemented — and how they transformed the way I feel every morning.

What Exactly Is Sleep Hygiene?

Sleep hygiene refers to the practices and conditions that help you achieve restful sleep. This can include everything from maintaining a consistent sleep schedule to creating a calming bedtime environment. I often talk about this concept in my health coaching practice, especially with women who feel like they can’t catch a break, just like I used to.

In a 2015 study published in the journal Sleep Medicine Reviews, researchers found a strong correlation between good sleep hygiene and improved sleep quality. Simply put, investing in your sleep is essential for your overall well-being. And as someone who once thought sacrificing sleep for those late-night snacks and scrolling through Instagram was okay, I can tell you firsthand: it’s not worth it!

My Wake-Up Call: Stress and Sleep

A few years back, when I was still in my stressful corporate marketing job, I thought I could do it all: excel at work, be present for Jake and the girls, and manage to squeeze in bouts of exercise. But my sleep fell to the bottom of my priority list. I was stuck in a cycle of late nights and groggy mornings, making it impossible to be the mom I wanted to be.

It wasn’t until I hit rock bottom—feeling exhausted, gaining weight inexplicably, and dreaming of the days I could sleep in—that I decided to make a change. I enrolled at the Institute for Integrative Nutrition (IIN) and learned how crucial a consistent sleep hygiene routine is for optimal health. I remember my nutritionist emphasizing that sleep isn’t just a luxury; it’s a cornerstone of our health.

That brings us to the good stuff. Here are the key elements I introduced into my nightly sleep routine.

1. Keep a Consistent Sleep Schedule

One of the simplest hacks? Go to bed and wake up at the same time every day, including weekends. I know it sounds easy, but it’s been a game-changer for my overall well-being.

• Set a Bedtime: I’ve found that going to bed by 10 PM helps me wake up feeling rested by 6 AM.
• Limit Weekend Sleep-ins: It’s tempting to hit snooze when you don’t have school drop-offs, but I’ve realized that staying consistent keeps my body’s internal clock happy.

By embracing this routine, it’s like I’ve given my circadian rhythm—a fancy term for our body’s natural sleep-wake cycle—a breather. And trust me, I’m more alert during my morning walks with Biscuit now than I have been in years.

2. Create a Calming Bedtime Ritual

We’ve all had that moment when you lay in bed, your mind racing with to-do lists and tomorrow’s tasks. To combat this, I now have a calming bedtime ritual that helps me wind down. Here’s what works for me:

• Limit Screen Time: I stash my phone in another room an hour before bedtime. I know, it’s hard! But giving my eyes a break from screens reduces blue light exposure, which can interfere with melatonin production—a hormone that regulates sleep.
• Read a Book: I’ve replaced scrolling through social media with diving into one of the multiple unread books piled high on my nightstand.
• Practice Relaxation Techniques: I carve out a few minutes to practice deep breathing or yoga stretches. Even just five minutes helps clear my mind and prepares my body for sleep.

This was my “ah-ha” moment—realizing that the transition from day to night isn’t just about shutting off the lights, but also about creating a cozy, calming space for myself.

3. Optimize Your Sleep Environment

When I made slight changes to my bedroom, I noticed an immediate improvement in the quality of my sleep. Here’s what I did:

• Keep the Room Dark: I invested in blackout curtains. Seriously, sleeping in darkness has transformed my experience. When the room is pitch black, I wake up feeling more energized.
• Cool It Down: I keep the thermostat set between 60-67°F. A cooler room helps signal my body it’s time to sleep.
• Limit Noise: I use a white noise machine to block disturbances. With two little girls, you’d be surprised at the sounds that wake me!

These changes don’t require a big budget or an overhaul in lifestyle, yet they made a surprising difference in how I felt each morning. Plus, you know I’m all for the cozy element—a comfy blanket and the perfect pillow can do wonders!

4. Mind What You Eat and Drink

What you consume in the hours leading up to bedtime can make or break your sleep hygiene routine. I’m sure we all have that one friend who swears by their midnight snacking habits. But for me, I’ve learned that certain foods can hinder not just sleep quality but also digestion during the night.

Here’s my advice:

• Avoid Caffeine in the Afternoon: I’ve started limiting my oat milk lattes to the morning. Caffeine can stay in your system longer than you think, making it hard to fall asleep when you want.
• Limit Heavy Meals: I aim for lighter snacks if I feel peckish before bed. Think yogurt, nuts, or a piece of fruit.
• Stay Hydrated Earlier: I try to drink water in the early evening and limit it before bed—this way, I’m not waking up for bathroom breaks.

These simple tweaks have turned previously restless nights into dreamy, uninterrupted sleep. And let’s be real: waking up well-rested makes every chaotic morning with my daughters feel so much more manageable!

5. Reflect and Adjust

The final key to establishing a solid sleep hygiene routine is to regularly check in with yourself. What’s working? What isn’t? I keep a sleep journal to track patterns, noting how I feel when I follow this routine versus when I don’t. I must admit, some nights still get away from me—hello, true crime podcasts—but having a reflective practice has been immensely beneficial.

So, I encourage you to give yourself permission to adapt your routine based on what you discover. After all, we’re all on a unique journey. What works for me might not be the perfect fit for you—but by making small adjustments, we can create ripples of improvement in our lives.

Ultimately, sleep hygiene is a crucial part of wellness that shouldn’t be overlooked, especially when you’re juggling life as a busy woman. You don’t have to get it perfect—you just have to start making small changes for a better night’s sleep.

The content on this blog is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before making changes to your diet, exercise routine, or health regimen. Sara Mitchell is a certified health coach, not a licensed medical doctor.