Sleep Better Tonight: 5 Practices for Better Sleep Hygiene

A good night’s sleep isn’t just about feeling refreshed the next day—it’s the foundation for a healthier, happier life. Improved sleep hygiene can sharpen focus, boost energy, reduce stress, and even increase longevity by lowering your risk of developing stress-related conditions. If you’ve been chasing those elusive eight hours, it’s time to consider practices that go beyond the basics. These five approachable and restorative techniques will help you calm your mind and body, paving the way for quality sleep.

1. Mindful Breathing Exercises

When was the last time you paid attention to your breathing? Breathing deeply and deliberately can activate your parasympathetic nervous system, which helps reduce stress and prepares the body for rest.

How to get started:

• Try diaphragmatic breathing by lying down, placing one hand on your stomach, and inhaling deeply through your nose so your hand rises slightly as your stomach expands. Then, exhale slowly through your mouth.
• Alternatively, use the simple 4-7-8 method, which activates the parasympathetic nervous system, putting the body in a restful state. With your mouth closed, inhale through your nose for a count of four. Hold your breath for seven seconds. Exhale completely through your mouth for eight seconds. Pause for another four seconds before repeating.

With just a few minutes of these techniques before bed, you’ll feel calmer and more centered.

2. Meditation and Guided Visualization

Meditation isn't just about sitting in silence—it’s about creating peace in your mind and body. Practicing mindfulness meditation or guided visualization can melt away stress and help you develop a sense of calm that encourages restful sleep.

What to try:

• Guided visualization is another wonderful way to relax. For example, imagine yourself on a serene beach, listening to soft waves, and letting go of any tension as you mentally explore this peaceful scenario.
• Meditate using tingsha bells or singing bowls before bed signaling a shift from
• If using tech is more your speed, download meditation apps like Headspace or Calm to access guided sessions specifically designed to improve sleep.

Even 10 minutes can work wonders to clear a racing mind.

3. Aromatherapy with Essential Oils

Scents have an incredible ability to influence mood and emotion, and aromatherapy is a science-backed way to promote relaxation. Essential oils like lavender, chamomile, and sandalwood are well-known for their calming properties and can easily be incorporated into your nightly routine. But there are a number of other essential oils like frankincense, ylang ylang, vetiver, neroli, and bergamot that are also prized for their sleep inducing qualities. 

How to use them:

• Add a few drops of essential oil to a diffuser in your bedroom to fill the space with soothing aromas.
• Sprinkle a drop or two on your pillow or bedsheet for a subtle effect.
• Prefer a more spa-like experience? Mix essential oils with a carrier oil, like coconut or almond oil, and apply to your temples or wrists before bed.

The result? A tranquil atmosphere that signals bedtime is near.

4. Progressive Muscle Relaxation

Physical tension often mirrors mental tension, and progressive muscle relaxation (PMR) can help release it. This stress-relieving technique involves consciously tensing and relaxing different muscle groups one by one, creating a wave of relaxation across your body.

How to practice PMR:

• Start with your toes by tensing them for a few seconds, then releasing the tension as you exhale.
• Gradually work your way up—calves, thighs, abdomen, chest, arms, and face.

By the time you’ve relaxed your entire body, you’ll feel lighter and more at ease, ready for sleep to come naturally.

5. Creating a Bedtime Routine 

Your body thrives on routine, and establishing a consistent wind-down ritual can signal to your mind and body that it’s time to rest. Think of it as "closing" your day just like a book—the rituals themselves can be small but powerful habits.

Ideas to start:

• Spend 15 minutes reading a book or journaling your thoughts to process your day.
• Burn sage, palo santo or frankincense before bedtime. A little goes a long way, so you only need to burn them for a few minutes to feel the relaxing benefits. 
• Take a warm bath or shower 1-2 hours before bed. After bathing in warm water, your body temperature tends to drop, which can induce better sleep. The warmth of the bath or shower opens your blood vessels, bringing a large blood flow to the surface of the body. This triggers your circadian rhythms, signaling to your body it's time to sleep
• Listen to calming music or nature sounds to create a serene audio backdrop.
• Pour yourself a cup of non-caffeinated, herbal tea like chamomile, lavender, peppermint, valerian root or a sleepy time blend.
• Consider reducing screen time at least an hour before bed, opting instead for dimmed lights and analog activities.

Having a nightly ritual doesn’t just improve sleep—it helps you look forward to unwinding after a long day