Sleep Hygiene Tips for Better Sleep

If you’ve ever stared at the ceiling at 3 a.m., wondering why your brain suddenly decided to replay every awkward conversation you’ve ever had, you’re not alone. Getting good sleep takes practice, consistency, and a little strategy. At Bedzzz Express, we know sleep (it’s kind of our thing). Let’s talk about sleep hygiene and how a new mattress can help you finally get those sweet, uninterrupted ZZZs.

 

 

What Is Sleep Hygiene?

Think of sleep hygiene as your bedtime routine’s cooler, more organized cousin. It’s a set of simple habits and adjustments you can make to help your mind and body wind down. Poor sleep hygiene, like scrolling your phone in bed or sipping coffee at 7 p.m., can sabotage your slumber.

Good sleep hygiene can help you:

• Fall asleep faster

• Stay asleep longer

• Wake up feeling more refreshed

 

 

Why Sleep Hygiene Matters

With remote work, screen time, and general life stress higher than ever, many struggle to log quality sleep. In fact, studies suggest that more than one-third of adults are not sleeping enough.

The good news? Sleep hygiene is one of the easiest ways to start improving your sleep today.

💡 Tip: Are you having trouble sleeping right at this moment? Try the "15-Minute Rule." If you find yourself tossing and turning, don’t force it. Get out of bed, do something calming in dim light, and return when you’re sleepy. Your bed should be a cue for sleep, not frustration.

 

5 Simple Sleep Hygiene Tips to Try Tonight

 

1. Stick to a Sleep Schedule

Consistency is key. Try to wake up and go to bed at the same time, even on weekends. Your internal clock will thank you. Over time, this steady rhythm makes it easier to fall asleep naturally and wake up feeling refreshed.

 

2. Create a Sleep-Friendly Environment

Your bedroom should feel like a sanctuary, not a second living room. Here’s how to set the mood:

• Keep it cool (65–68°F is ideal)

• Block out light with blackout curtains

• Use white noise or a fan to mask disruptive sounds

• Invest in a mattress that supports your needs

 

3. Wind Down Before Bed

Avoid stimulating activities before you hit the pillow. Instead:

• Take a warm bath (bonus points for bubbles)

• Do gentle stretches or deep breathing

• Read a book

 

4. Limit Stimulants and Screen Time

Caffeine, alcohol, and late-night scrolling are not your friends after dark. Put the phone away at least 30 minutes before bedtime and swap that coffee for a calming herbal tea, like chamomile or mint.

 

5. Upgrade Your Sleep Setup

An uncomfortable mattress or pillow can ruin even the best sleep hygiene routine. If you wake up sore or spend the night flipping your pillow for the "cool side," it’s time to upgrade your mattress.

 

 

What Is the 10, 5, 3, 1 Sleep Rule?

This easy-to-remember guideline is worth considering if you’re struggling to sleep. Here's the breakdown:

• 10 hours before bed: No more caffeine.

• 5 hours before bed: No heavy meals or alcohol.

• 3 hours before bed: Finish up work and stressful activities.

• 1 hour before bed: No screens—switch to relaxing activities.

Following this routine can help signal to your body that it’s time to wind down and get ready for quality sleep.

 

 

Explore Sleep Essentials at Bedzzz Express

Better sleep starts with better tools. From supportive mattresses to bed pillows and breathable sheets, Bedzzz Express has everything you need to create your personal sleep sanctuary.

Our favorites right now:

• Beautyrest Black Series One Mattress (Model: 7008121531050) — Breathable and supportive, perfect for restless sleepers

• Purple Restore Mattress (Model: 102123987) — Cozy and pressure-relieving

• Tempur-Pedic TEMPUR-Adapt® Mattress  (Model: 10745151)— Adapts to your body for all-night comfort

Not sure which one is right for you? Check out our mattress buying guide.

 

 

Start Your Improved Sleep Hygiene Journey

At the end of the day (literally), good sleep isn’t a luxury. It’s essential for feeling your best. Whether you're creating a calming bedtime routine, upgrading your mattress, or simply learning how to quiet your mind, sleep hygiene can make a world of difference.

At Bedzzz Express, we're here to help you turn those restless nights into restful ones. Visit one of our mattress store locations in Alabama or Georgia, or contact us to find a new mattress. Check out our top mattress brands for more options.

With our 3-year exchange policy and 2-year extended warranty, you can shop with confidence, knowing you're covered long after your purchase. We also offer mattress toppers and adjustable bases to enhance your sleep experience further.

Related readings from our blog:

• Parent Sleep Deprivation: What to Expect & How to Fix

• How to Sleep With Restless Legs Syndrome

• Is Your Sleep Account Bankrupt

 

 

FAQ: Common Sleep Hygiene Questions

1. What are examples of poor sleep hygiene?
Eating heavy meals late at night, inconsistent sleep schedules, too much screen time before bed, and uncomfortable sleep environments.

2. Why do I wake up at 2 a.m. and can't go back to sleep?
This could be from stress, anxiety, or even your sleep environment. Try calming techniques like deep breathing or getting out of bed until you feel sleepy again.

3. What are the 5 S's of safe sleep?
Safe sleep for babies follows the "5 S's": Swaddle, Side or stomach position (for calming only, not for sleep), Shush, Swing, and Suck. Always put babies to sleep on their backs in a safe crib.

4. What is the 3-hour sleep method?
The 3-hour sleep method usually refers to segmented sleep cycles, but it’s not recommended for most people. Aim for at least 7-9 hours of uninterrupted sleep instead.