You're lying in bed, mentally rehearsing tomorrow's presentation while calculating exactly how many hours of sleep you'll get if you fall asleep right now, and the more you try to relax, the more awake you feel.

If you relate to this, you're far from alone. According to the CDC, more than one-third of American adults aren't getting enough sleep—and women often bear a heavier burden when it comes to sleep troubles. Between work deadlines and drama, personal responsibilities, and the mental load that never quite turns off, quality rest can feel like an impossible luxury.

The good news? Sleep hygiene—the set of habits and practices that help you get better rest—isn't complicated or time-consuming. Small, sustainable changes to your daily routines and bedtime rituals can genuinely transform how you sleep. Let's walk through what actually works, backed by research and designed for real life.

What Is Sleep Hygiene, Really?

Sleep hygiene refers to the healthy behaviors, habits, and environmental factors that set you up for quality rest. Think of it as creating the right conditions for your body and mind to naturally wind down and stay asleep throughout the night.

Your body operates on a circadian rhythm—an internal clock that regulates when you feel sleepy and when you feel alert. When your daily habits align with this natural rhythm, falling asleep becomes less of a struggle and more of a gentle transition. When they don't? Well, you end up staring at the ceiling at 2 a.m.

It's worth noting that sleep hygiene isn't a cure-all for serious sleep disorders like insomnia or sleep apnea—those may require professional treatment. But for the everyday sleep struggles that come with being a busy professional woman? These habits can make a meaningful difference.

The Foundation: Your Sleep Schedule

Consistency might not sound exciting, but it's arguably the most powerful sleep tool you have. Going to bed and waking up at roughly the same time every day—yes, including weekends—helps regulate your circadian rhythm.

Why Consistency Matters

When your body knows what to expect, it naturally starts preparing for sleep as your bedtime approaches. Hormones like melatonin begin releasing at the right time, your body temperature drops, and falling asleep becomes more automatic rather than forced.

Sleep experts note that of the two—a consistent bedtime and a consistent wake time—keeping your wake-up time steady is actually more important. Your morning alarm essentially anchors your entire sleep cycle.

Finding Your Ideal Schedule

Most adults need seven to nine hours of sleep per night. Work backward from when you need to wake up to find your target bedtime—and remember, that's when you should actually be in bed with your eyes closed, not when you're starting your skincare routine.

If you need to be up at 7 a.m. and want eight hours of sleep, you should be falling asleep by 11 p.m. Account for the time it takes to wind down and do your brain dump, and you'll want to start preparing for bed around 10 p.m.

Crafting a Bedtime Routine That Actually Works

A bedtime routine isn't just for kids—it's a signal to your nervous system that it's time to shift from go-mode to rest-mode. The key is starting your wind-down period about 30 to 60 minutes before you want to be asleep.

Activities That Help You Unwind

Choose activities that feel genuinely relaxing rather than stimulating. A warm bath or shower can work wonders—the drop in body temperature afterward naturally promotes drowsiness. Gentle stretching or yoga helps release physical tension from the day. Reading a physical book (not on a screen) gives your mind something low-key to focus on instead of tomorrow's to-do list.

Your skincare routine can double as a mindfulness practice. The repetitive, familiar steps—cleanser, serum, moisturizer—become a kind of meditation that tells your brain the day is officially over.

What to Avoid Before Bed

Stressful activities are sleep's enemy. This means no checking work emails, no difficult conversations, and no doom-scrolling through anxiety-inducing news. Physically and psychologically stressful activities trigger cortisol release—the stress hormone that keeps you alert.

If you tend to bring your worries to bed, try writing them down. Getting thoughts out of your head and onto paper can help your mind let go (the brain dump we were talking about!).

The Blue Light Problem (And What to Do About It)

Your phone, laptop, and TV emit blue light, which suppresses melatonin production and signals to your brain that it's still daytime. The light receptors in your eyes are particularly sensitive to bright light from above—which is exactly how we hold our devices.

Beyond the light itself, screens keep your brain engaged and alert. That "just one more episode" or "quick scroll through Instagram" stimulates your mind when it should be powering down.

The ideal solution? Stop using electronic devices at least 30 minutes before bed—an hour is even better. If that feels impossible, at minimum, use night mode settings that reduce blue light emission, dim your screen brightness, and keep devices at arm's length rather than inches from your face.

Creating a Sleep-Friendly Bedroom

Your bedroom environment plays a bigger role in sleep quality than you might think. The goal is to make your sleep space a sanctuary that your brain associates exclusively with rest.

Temperature

Most people sleep better in a slightly cool room—around 65°F to 68°F. Your body temperature naturally drops as you fall asleep, and a cooler room supports this process. If you run hot at night, consider breathable bedding and keeping a fan nearby.

Light and Noise

Darkness signals to your brain that it's time for sleep. Light-blocking curtains or shades can make a significant difference, especially if streetlights shine into your room. For noise, white noise machines or apps can mask disruptive sounds and create a consistent audio environment.

Reserve Your Bed for Sleep

This one can be tough if you work from home, but try to keep your bed exclusively for sleep (and intimacy). When you use your bed for watching TV, answering emails, or scrolling through social media, your brain starts associating it with wakefulness. Keep work materials, computers, and TVs in another room if possible.

Daytime Habits That Affect Nighttime Sleep

What you do during the day sets the stage for how you sleep at night. A few strategic choices can make your evenings much easier.

Get Morning Light

Exposure to natural light within the first two hours of waking helps regulate your circadian rhythm. It tells your body "this is morning" and helps you feel more alert during the day and sleepier when evening comes. Even a few minutes outside or by a bright window makes a difference.

Watch Your Caffeine

Caffeine has a half-life of about five to six hours, meaning half of that afternoon latte is still in your system at bedtime. Most experts recommend cutting off caffeine by early afternoon—no later than 2 p.m. if you're sensitive to it. This includes coffee, tea, chocolate, and some pain relievers.

Move Your Body (But Timing Matters)

Regular exercise is one of the most effective ways to improve sleep quality. However, vigorous workouts close to bedtime can be counterproductive. Activities that raise your core body temperature—like high-intensity cardio or hot yoga—can delay your body's readiness for rest. Aim to finish intense exercise at least two to three hours before bed.

Be Mindful About Alcohol

That glass of wine might help you feel sleepy initially, but alcohol actually disrupts sleep architecture later in the night. It acts as a stimulant after a few hours, increasing awakenings and decreasing overall sleep quality. If you enjoy a drink, have it earlier in the evening rather than right before bed (there is a reason why after-work drinks were invented!).

When You Can't Fall Asleep (Or Wake Up and Can't Get Back to Sleep)

Sometimes, despite your best efforts, sleep doesn't come. The worst thing you can do is lie there watching the clock and stressing about how tired you'll be tomorrow.

If you haven't fallen asleep after about 20 minutes, get up and go to another room. Do something quiet and relaxing—read, listen to calm music, or sit in dim lighting. Return to bed when you feel genuinely sleepy. This prevents your brain from associating your bed with frustration and wakefulness.

Turn your clock away from you so you're not tempted to check the time. Watching the minutes tick by only increases anxiety about sleep.

Making Sleep Hygiene Work for Your Life

Improving your sleep hygiene doesn't require a complete lifestyle overhaul. Start with one or two changes that feel manageable—maybe setting a consistent wake time or creating a 30-minute wind-down routine. Once those become habits, add another.

Keep in mind that some nights will be better than others, and that's completely normal. What matters is the overall pattern of habits that support your body's natural sleep-wake cycle.

If you've implemented solid sleep hygiene practices for several weeks and still struggle significantly with sleep, it might be worth talking to a healthcare provider. Persistent sleep issues can sometimes signal underlying conditions that benefit from professional treatment, or your diet may be disrupting your sleeping patterns.

You deserve rest that actually restores you. With a few intentional changes, those nights of quality sleep don't have to feel so out of reach.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. If you're experiencing chronic sleep difficulties, please consult with a healthcare provider.