Sleep Hygiene 101

Why Sleep Matters 

Sleep is one of the most important pillars of overall well-being. It supports brain function and memory, heart health, immune health, energy, and the body’s natural processes involved in repair and recovery. When sleep is disrupted, it can affect everything from concentration and patience to physical recovery and stress resilience.1 

In this guide, we’ll cover what sleep hygiene actually means, the everyday habits that influence how well you sleep, practical ways to sleep better at night, and how supplements like melatonin and magnesium can fit into a broader, habits-first sleep routine.

What Is Sleep Hygiene? 

Sleep hygiene refers to the habits and environmental conditions that support healthy, high-quality sleep. 

It’s not about one perfect routine. Instead, it’s about the collection of daily choices that make it easier for your body to fall asleep, stay asleep, and wake up feeling rested. Things like your bedtime consistency, light exposure, stress levels, and even what you do during the day all play a role in how you sleep at night. 

Good sleep hygiene creates the conditions that allow your body’s natural sleep processes to work more smoothly. 

How to Sleep Better at Night 

There isn’t a single trick that guarantees better sleep. Rather, better sleep comes from a set of core habits that work together. 

Consistent timing 

Going to bed and waking up at roughly the same time each day helps support a normal sleep cycle and keeps your body’s internal clock steady. 

A calming wind-down routine 

Slowing down before bed signals to your body that it’s time to relax. This might include reading, gentle stretching, deep breathing, or dimming the lights. 

Light and screen exposure 

Bright light and screens close to bedtime can make it harder to fall asleep. Reducing screen use in the evening and keeping your bedroom dark can support better sleep quality. 

Sleep environment 

A cool, quiet, and comfortable bedroom makes it easier to sleep through the night. Even small changes, like better bedding or white noise, can help. 

Caffeine and alcohol awareness 

Caffeine later in the day can make it harder to fall asleep, while alcohol may disrupt deeper stages of sleep. Being mindful of timing can make a noticeable difference. 

Daytime movement 

Regular movement during the day supports overall health and can make it easier to fall asleep at night. You don’t need intense workouts — consistent, gentle activity counts. 

Together, these habits are foundational for how to get better sleep and how to improve sleep quality over time. You can learn more from the NIH here.  

Supplements and Sleep 

Food first, supplements second 

Healthy habits should always come first when it comes to sleep. That said, some people find that certain sleeping supplements offer helpful, targeted support when used thoughtfully. 

Melatonin and sleep timing 

Melatonin is a hormone that supports healthy sleep cycles and helps your body understand when it’s time to sleep. 

It can: 

• Help relax you and support falling asleep† 
  
• Help reduce the time it takes to fall asleep† 
  
• Help increase total sleep time in people with sleep restriction, shift work, or jet lag† 
• Help re-set the body’s sleep-wake cycle (circadian rhythm)† 

Melatonin may not be the right fit for everyone. If you’re experiencing occasional sleep concerns, consider speaking with a healthcare provider. Certain medications can influence the body’s natural melatonin production, and a healthcare professional can help determine what approaches may be appropriate for you.  

Magnesium and relaxation support 

Magnesium is an essential mineral required for more than 300 enzymatic reactions in the body†. It supports nerve, muscle, and heart health, and helps maintain normal nerve and muscle function†. 

When it comes to sleep support, magnesium is best known for its calming, body-relaxing effects. It: 

• Supports a healthy stress response† 
  
• May help ease muscle tension† 
  
• Helps relax the body and supports muscle relaxation† 
  
• Supports a normal sleep cycle† 

Though it can be taken any time of day, people who occasionally feel physically tense, restless, or wired at night may find magnesium to be a helpful addition to a bedtime routine. 

Supplement formats 

Dietary supplements for sleep support come in many forms, including capsules, gummies, powders, and tablets. The “best” format is the one you’ll actually use consistently and enjoy taking. Check out our variety of magnesium and melatonin formats here! 

The Bottom Line 

Improving sleep quality isn’t about one perfect habit or the ‘right’ supplement –there are many factors at play. Instead, it’s about creating a set of routines that support your body’s natural sleep rhythms. That can look like keeping consistent bedtimes, creating a calming wind-down routine, managing light and screens in the evening, and staying active during the day. For some people, adding supplements to support sleep — like melatonin for sleep timing† or magnesium for relaxation† — can offer additional support as part of a broader, habits-first approach. 

Small, consistent changes over time can support better sleep, including falling asleep more easily and staying asleep through the night. If you’re exploring supplements, you can learn more about our Melatonin and Magnesium options here. 

1 How Sleep Works - Why Is Sleep Important? | NHLBI, NIH