Restful Nights: Building Better Sleep Hygiene

Quality sleep is one of the most important foundations for overall health, yet it’s often the first thing we sacrifice when life gets busy. Good sleep hygiene—the habits and practices that set you up for restful sleep—can make all the difference in how you feel, think, and function each day. The good news is, small changes in your evening routine can create big improvements in your ability to relax and restore. Here’s what I recommend trying. 

Aromatherapy for Relaxation
Scents have a powerful effect on the nervous system. Essential oils like lavender, chamomile, and sandalwood are known for their calming properties. Diffusing them in your bedroom, adding a few drops to your pillow, or using a soothing body lotion before bed can signal to your body that it’s time to slow down.

Meditation to Quiet the Mind
Racing thoughts are one of the biggest obstacles to sleep. A short meditation practice—whether it’s focusing on your breath, repeating a calming mantra, or using a guided meditation app—can help clear mental clutter. Even five minutes of mindful breathing can lower stress hormones and prepare the body for rest.

Music for Gentle Transition
Soft, slow-tempo music can ease the shift from activity to stillness. Try creating a bedtime playlist with calming instrumental tracks, nature sounds, or ambient music. Listening for 20–30 minutes before sleep can relax the mind, slow the heart rate, and set the stage for deeper rest.

Other Simple Practices That Can Help

• Keep a consistent sleep schedule, even on weekends.

• Limit screens at least 30 minutes before bed to reduce blue light exposure.

• Dim lights in the evening to support your body’s natural melatonin production.

• Create a cool, dark, and quiet bedroom environment that promotes sleep.

By weaving these small rituals into your nightly routine, you give your body the cues it needs to shift from wakefulness to rest. Think of bedtime as a transition, not an on/off switch—when you set the stage thoughtfully, sleep comes more naturally.

Try experimenting with just one practice this week, whether it’s diffusing lavender, sitting in quiet meditation, or listening to a calming playlist before bed. Notice how your body responds, and build from there. Over time, these simple habits can transform your nights into restorative rest.