The Ultimate Guide to Sleep Hygiene: Science-Backed Tips for Better Sleep

Posted on: April 10th, 2025 by Our Team

Sleep is essential for cognitive function, emotional well-being, and overall health. Additionally, it must be noted poor sleep is linked to increased sensitivity to pain, increased risk of incurring sports and exercise injuries, and impaired recovery from spine, orthopaedic, and musculoskeletal injuries as well as concussions. Dr. Matthew Walker, a leading sleep scientist, has shared extensive insights on sleep hygiene in podcasts with Dr. Andrew Huberman (Huberman Lab) and Dr. Peter Attia (The Drive). Below, we break down the best evidence-based sleep hygiene practices from these discussions to help you optimize your sleep and overall health.

1. Maintain a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm, making it easier to fall and stay asleep. Irregular sleep patterns can lead to poor-quality sleep and increased health risks.

Pro Tip: Set a bedtime alarm to remind yourself when to start winding down for bed.

2. Optimize Light Exposure

Light plays a crucial role in regulating your sleep-wake cycle.

Morning Light: Expose yourself to natural sunlight within the first 30–60 minutes of waking up to reinforce your body’s internal clock.
Evening Light: Reduce exposure to artificial light, especially blue light from screens, at least 1–2 hours before bedtime. Blue light suppresses melatonin production, making it harder to fall asleep.

Pro Tip: If using screens at night, enable blue light filters or wear blue-light-blocking glasses.

3. Keep Your Bedroom Cool, Dark, and Quiet

Your sleep environment significantly affects sleep quality.

Temperature: A cooler room (around 65°F or 18°C) promotes deeper sleep.
Darkness: Use blackout curtains or a sleep mask to block out light. Even small amounts of light can disrupt melatonin production.
Noise: Minimize noise with earplugs or a white noise machine.

Pro Tip: Dim the lights in your home an hour before bed to signal to your body that it’s time to wind down.

4. Avoid Stimulants Late in the Day

Caffeine and nicotine can interfere with sleep.

Caffeine: Avoid it at least 8-10 hours before bed, as it has a half-life of 5-6 hours and can linger in your system.
Alcohol: While it may help you fall asleep initially, alcohol disrupts sleep architecture and REM sleep, leading to fragmented sleep.

Pro Tip: If you crave a warm drink at night, opt for herbal tea like chamomile or valerian root.

5. Implement a Wind-Down Routine

Your body needs time to transition into sleep mode.

Relaxing Activities: Read a book, practice deep breathing, or do light stretching before bed.
Limit Excitement: Avoid intense workouts, stressful conversations, or stimulating content close to bedtime.
Hot Bath or Shower: A warm bath or shower before bed can help lower your core body temperature, signaling to your body that it’s time to sleep.

Pro Tip: Create a “no-screen” rule 30–60 minutes before bed to minimize digital distractions.

6. Exercise Regularly, but Not Too Late

Physical activity can enhance sleep, but timing matters.

Morning/Afternoon Workouts: Exercise during the day can improve sleep quality.
Evening Workouts: Avoid vigorous exercise within 2–3 hours of bedtime, as it raises core body temperature and alertness.

Pro Tip: If you must work out in the evening, opt for light yoga or stretching.

7. Be Mindful of Late-Night Eating

Eating heavy meals too close to bedtime can disrupt digestion and sleep.

Avoid large meals within 2-3 hours of bed.
Opt for a light snack if you’re hungry such as a banana, yogurt, or almonds, which contain sleep-promoting nutrients like magnesium and tryptophan.

Pro Tip: Limit liquid intake before bed to prevent frequent nighttime bathroom trips.

8. Manage Stress and Anxiety

Stress is a leading cause of poor sleep.

Journaling: Writing down thoughts before bed can reduce racing thoughts.
Meditation & Breathing Exercises: Techniques like box breathing or progressive muscle relaxation can calm the nervous system.
Cognitive Behavioral Therapy for Insomnia (CBT-I): If you struggle with chronic insomnia, this evidence-based therapy can be highly effective.

Pro Tip: Create a bedtime mantra or affirmation to shift your focus away from stress.

9. Don’t Stay in Bed if You Can’t Sleep

If you can’t fall asleep within 20–30 minutes, don’t force it.

Get out of bed and do a relaxing activity (like reading or listening to calming music) until you feel sleepy.
Avoid checking the clock—it creates stress and makes falling asleep harder.

Pro Tip: Use your bed only for sleep and intimacy to strengthen the mental association between your bed and sleep.

10. Consider Natural Sleep Aids if Necessary

While lifestyle changes should be the first step, some natural sleep aids may help:

Magnesium: Supports relaxation and muscle recovery.
Glycine: An amino acid that can improve sleep onset and quality.
Melatonin: A short-term option to regulate sleep cycles, especially for jet lag.

Pro Tip: Consult with a healthcare professional before taking any supplements.

Final Thoughts

Prioritizing sleep hygiene is one of the most impactful things you can do for your physical and mental well-being. Getting consistently good sleep improves pain, reduces risk of incurring injuries, and helps recovery from injuries when they do occur. By implementing these science-backed strategies, you’ll improve your sleep quality and, in turn, your overall health, mood, and performance.

Want to Learn More?

For a deeper dive into sleep science, check out the full episodes featuring Dr. Matthew Walker on Huberman Lab and The Drive. These episodes provide a comprehensive understanding of sleep science and practical advice for improving sleep quality.

Huberman Lab Podcast:

“Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep” (Episode #31) – Published on August 2, 2021. In this episode, Dr. Walker discusses the biology of sleep, its various stages, and offers science-supported tools to improve sleep quality.
“Guest Series: Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs” (Episode 1 of a 6-part series) – Published in 2024. This episode explores the essential role of sleep in health, including its impact on hormones, the immune system, learning, memory, mood, appetite, and weight regulation.
“Guest Series: Dr. Matthew Walker: Protocols to Improve Your Sleep” (Episode 2 of a 6-part series) – Published in 2024. Dr. Walker shares protocols for enhancing sleep quality, covering topics like sleep hygiene, light exposure, and the effects of substances such as caffeine and alcohol.
“Guest Series: Dr. Matthew Walker: Using Sleep to Improve Learning, Creativity & Memory” (Episode 4 of a 6-part series) – Published in 2024. This episode delves into the relationship between sleep, learning, and creativity, highlighting how sleep can enhance cognitive functions.
“Guest Series: Dr. Matthew Walker: Improve Sleep to Boost Mood & Emotional Regulation” (Episode 5 of a 6-part series) – Published in 2024. Dr. Walker discusses the connection between sleep and mood, emotional regulation, and mental well-being.
“Guest Series: Dr. Matthew Walker: The Science of Dreams & Enhancing Creativity (Episode 6 of a 6-part series) – Published in 2024. This episode explores the science of dreaming, including the biological mechanisms, meanings, and their role in daytime life, creativity, and emotional well-being.

The Drive Podcast with Dr. Peter Attia:

“Matthew Walker, Ph.D.: Sleep and immune function, chronotypes, hygiene tips, and addressing questions about his book”** (Episode #126) – Published on August 31, 2020. In this episode, Dr. Walker delves into sleep-related topics, including the impact of sleep on the immune system, sleep chronotypes, and provides practical sleep hygiene tips.
“Understanding sleep and how to improve it” (Episode #221) – Published on September 5, 2022. This special episode compiles various clips from previous podcasts with Dr. Walker, offering insights into why we sleep, sleep stages, chronotypes, and tips for enhancing sleep quality and efficiency.