7 Tips & Tricks for healthy sleep hygiene

You close your eyes, and less than one minute, you’re asleep. How amazing would that be? Struggling to fall asleep is just an awful experience.

Even worse, are all the people that tell you to ‘just close your eyes,’ and you’ll fall asleep. As if they had a clue.

You lie in bed, close your eyes, a couple of minutes go by, and you’re still awake. You remember some embarrassing situations that happened to you lately. You remember some conversations you had and wish you could go back in time and change what you said. You get all kinds of weird thoughts. It just looks like your brain doesn’t want you to sleep, right? You get irritated, and you get up, your palms are on your face, and you wonder why it must be you.

Now, you’re familiar with personal hygiene, which refers to cleanliness. But there’s another type of hygiene too.

It’s Sleep Hygiene!

Sleep hygiene is all the practices and habits you set for having a good sleep quality and full daytime alertness, according to the Sleep Foundation.org.

How does your Sleep Hygiene look like? Do you have one? If so, is it actually working for you? In this blog, we’ll unravel 7 Tips & Tricks for healthy sleep hygiene!

You are guaranteed to sleep better, be happier, and more focused during the day! Make sure you don’t miss out and take your time reading through and understanding these tips!


1. Maintain a strict sleeping schedule

As dull as it may sound, having a strict sleeping routine puts you to sleep automatically!

Once you start sleeping at the same time every day, your body will get used to it, that it will recognize its time for sleep, and put you to sleep automatically! There’s no effort from your part.

Each time you sleep at the same time, you send a signal to your body, and the signal grows stronger and stronger through time.



2. The bed is for sleep and love ONLY

Don’t use your phone in bed, watch Netflix, eat in your bed, and worst of all, don’t ever work in your bed!

Reserve your bed for sleeping and making love only. You don’t want to make your brain associate bed with a chair or a place where you’re awake. Be sure to make the bed a place you sleep only.

Both your brain and your body will relax and be in ‘sleep’ mode once you start associating bed with sleep.



3. Avoid blue lights at all costs

There’s no shame in being glued to our devices all day. After all, we do want to stay connected, perform our jobs, and have fun. Just make sure you’re not doing it 1-2 hours before bed!

The blue light phones, TVs, computers, tablets emit could be detrimental to your sleep. The light signals to your brain it is daytime! Your brain responds by being awake as if it’s daytime, even if you’re super tired, and it’s nighttime!

Make sure to put your devices away and avoid blue lights. Instead, consider picking up a book and immersing yourself in it. Just make sure its not a book of complex legal, finance, or scientific concepts that wake you.



4. Shout “No!” to Sugar and Caffeine

Don’t just reject eating sugar. You should shout ‘no,’ with heart and mean it. Sugar puts your brain on ‘active’ and ‘high alert’ mode, making it so much more difficult for you to sleep.

Caffeine, on the other hand, can be detrimental to your sleep quality. The effects of caffeine on your body can last up to 14 hours! Even if you eat chocolate in the afternoon, it could cost you your sleep.

Experiment by cutting sugar 3-4 hours before bed and perhaps restrict caffeine only to mornings. When it comes to Sleep Hygiene, you want to enhance and have the best chances of sleeping peacefully and quickly.



5. Sip some Chamomile Tea

Do you see that Chamomile in the picture?

In its essence, it looks so pure, innocent, and smiling. Looks so peaceful and calm too, right?  That’s what Chamomile could do to you!

Chamomile has been used for thousands of years to tame anxiety and reduce stress. The flower is mashed up, dried, and put together into the water. What you get is a potion that can help you get into a high-quality deep sleep like floating on cloud 9.

Try drinking Chamomile tea 60-30 mins before going to bed.


6. Breathe natural herbs like Lavender

Speaking of plants, other flowers could help you relax. This includes the famous, little purple flower, Lavender.

Aromatherapy is the practice of using plants to heal and improve oneself. Plants are fused together and are called Essential Oils.

These essentials oils could greatly aid in your fight with insomnia and make you a winner! Smelling Lavender and other Essential Oils could be a game-changer to improving your Sleep Hygiene. Use Essential Oils and Lavender externally only!



7. Use NeoRhythym’s Sleep program

This is the closest you can get to hovering a magic wand over your head and getting yourself to sleep.

Your brainwaves are fired continuously up and inconsistent. So, when it comes to laying yourself on the bed, your brain isn’t ‘energetically’ ready. Its brainwaves are active and in a different state than sleeping. NeoRhythym’s Sleep program is explicitly designed to help you get into a state of ‘sleepiness.’ The device emits Theta and Delta frequencies that influence your brain to achieve a sleep mode.

Enabling the Sleep program before going to bed can indeed be a game-changer for your sleep. Having NeoRhythym in your Sleep Hygiene could be the ‘seal of the deal’ to your sleep.




You can walk away with the certainty that if you follow those 7 habits and incorporate them into your Sleep Hygiene, you will have better sleep than you ever could have imagined. The kind of sleep you used to get as a child and long for. The one your body and brain needs. And the one your soul would cherish.

If you’re interested in learning more about how NeoRhythym could help you sleep, check out NeoRhythym’s Sleep program.

Don’t forget to join our Facebook group by clicking here and meet people like you who are practicing healthy Sleep Hygiene.


National Sleep Foundation (n.d.). What is Sleep Hygiene? – National Sleep Foundation. [online] Sleepfoundation.org. Available at: https://www.sleepfoundation.org/articles/sleep-hygiene

Elliott, B. (2017). 5 Ways Chamomile Tea Benefits Your Health. [online] Healthline. Available at: https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea

Higuera, V. (2019). What Is Lavender? Possible Health Benefits, How to Grow It, and Best Sellers | Everyday Health. [online] EverydayHealth.com. Available at: https://www.everydayhealth.com/diet/what-are-possible-benefits-lavender-must-know-facts-about-therapeutic-plant/

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