Smart Sleep: Real Hygiene for Real Humans

We’ve all heard the phrase “sleep hygiene” — but let’s be honest, most of the advice sounds like
Pinterest filler or TikTok trends pretending to be science.
This isn’t about putting cucumber slices on your eyes or investing in a $400 blanket that feels like
a therapy session.
This is about biology, not bedtime fantasy.

Here’s what actually works — backed by your nervous system, not just vibes:

☀️ Dim the Daylight After Hours 
​As your workday ends, close out at least half of the natural light around you.
Your brain reads light as “go time.” Dimming signals that it’s time to shift gears.

🔅 Switch to Soft, Warm Lighting at Night 
Harsh white bulbs? Nope.
Use amber, red, or warm-hued lamps to help your circadian rhythm wind down.

📱 Use Red-Light or Night Mode on Screens 
Blue light = melatonin blocker.
If you're still on screens, help your hormones out. Activate night mode—or better yet, unplug.

🍽️ 🍽️ Time Your Last Meal to Support Your BodyFor many people, eating too close to bedtime can interfere with digestion and raise cortisol levels.
But for others—especially older adults, those on medications, or anyone with blood sugar
instability—a small, balanced snack before bed can actually improve sleep.
Listen to your body (or better yet, work with someone who can help you interpret the signals).
The goal isn't to fast yourself into rest—it's to fuel just enough for your system to settle.

🚫 Cut Off Liquids an Hour Before Sleep 
Because waking up at 2 a.m. to pee doesn’t just break your
sleep—it breaks your REM cycle.

📵 Remove Screens From Your Bedroom 
No TV. No scrolling next to your pillow.
Your nervous system needs clear boundaries: this space is for rest, not stimulation.

🧘‍♀️ Wind Down With Intention Low-key yoga, a good book, binaural beats—anything that says
“we’re safe to rest now.”

Noise and chaos don’t belong in your nighttime routine.

Final Thoughts 
Better sleep doesn’t come from adding more products.
It comes from subtracting stimulation and stress.
The simpler your routine, the more your body can do what it was designed to do:
restore, repair, and recharge.

Smart sleep is not a luxury.
It’s a right. Let’s stop making it harder than it needs to be.

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