Better Sleep, Better Health: Simple Sleep Hygiene Habits That Work

Waking up around 3am with a restless mind or interrupted sleep? You’re not alone.
Quality sleep is one of the most powerful foundations for good health — influencing everything from your mood and energy to your recovery, focus, and hormone balance.

The good news? A few simple daily habits can help your body find its natural rhythm again and improve both the quality and depth of your rest.

Morning Light is Medicine

Start your day by stepping outside and letting the early sunlight hit your eyes.
This helps regulate your circadian rhythm — your internal body clock — which tells your brain when to be alert and when to wind down for sleep later in the day.

If you can combine this with movement or even an ocean dip, even better! The cold water boosts circulation, activates your nervous system, and can help reduce inflammation — setting you up for more balanced energy and a calmer mind throughout the day.

Eat Dinner Early

Try finishing your last meal around three hours before bedtime.
This allows time for digestion and helps stabilise blood sugar levels overnight — reducing restlessness and helping you stay asleep longer.

Rethink Alcohol

Alcohol might make you feel sleepy, but it disrupts REM sleep, the stage your brain relies on for memory, focus, and emotional balance. Cutting back (or skipping it altogether) can lead to much deeper, more restorative sleep — and better energy the next day.

Switch Off Blue Light

Blue light from phones, laptops, and TVs suppresses melatonin, delaying the natural signal that it’s time to rest.
Try turning off screens an hour before bed, or use a red light lamp instead. The softer glow promotes relaxation and supports natural sleep hormones.

Cool Down Before Bed

Your body naturally cools down as you prepare for sleep.
A cool bedroom helps trigger this process, making it easier to fall asleep and stay asleep.
Some people also find a cool or cold shower before bed helps lower body temperature, calm the nervous system, and promote deeper rest.

Small Habits, Big Results

Good sleep hygiene isn’t about being perfect — it’s about consistency.
Morning sunlight, an early dinner, and a cool bedtime routine all signal to your body that it’s safe to rest and recover.
Small changes can lead to big improvements in energy, performance, and overall wellbeing.

If sleep, recovery, or fatigue have been holding you back, we can help you put the pieces together in a way that actually fits your life. Visit Lakeland’s Health and Performance to learn how better recovery starts with the right support.