Better Sleep Hygiene
A better sleep hygiene routine involves creating a comfortable and dark sleep environment, avoiding caffeine and electronics before bedtime, and developing a regular sleep schedule. It also includes engaging in relaxation techniques such as deep breathing and meditation to promote peaceful and restful sleep.
Intent. Improving sleep hygiene
What you'll do, day by day.
- Habit 01 · 10 min
Wake up at the same time every day
Establishing a consistent wake-up time can help to regulate your body's natural sleep-wake cycle.
- Habit 02 · 25 min
Eat a healthy breakfast
Starting your day with a nutritious meal can help to energize and nourish your body.
- Habit 03 · 5 min
Exercise for at least 30 minutes
Regular physical activity can help to improve sleep quality and duration.
- Habit 04 · 10 min
Avoid caffeine and alcohol close to bedtime
These substances can disrupt your sleep cycle and make it harder to fall asleep or stay asleep.
- Habit 05 · 10 min
Create a comfortable sleep environment
Make sure your bedroom is dark, cool, and quiet, and that you have a comfortable bed and pillows.
- Habit 06 · 10 min
Establish a bedtime routine
Doing the same activities every night before bed can help to signal to your body that it's time to sleep. This could include activities like brushing teeth, changing into pajamas, and dimming the lights.
- Habit 07 · 10 min
Go to bed at the same time every night
Establishing a consistent bedtime can help to regulate your body's natural sleep-wake cycle.
Make it your own.
Open this routine in Dayful and tweak it: change the order of habits, adjust the timing, swap any habit out, or build it into a weekday-only schedule. The app remembers your changes — your version of Better Sleep Hygiene stays yours.
- Anchor each habit to something you already do.
- If you skip a day, just resume — streaks here are forgiving.
- Halve a habit before you drop it. Tiny still counts.
Try Better Sleep Hygiene in the app.
Free to download. Pick this routine and your reminders are set up in under a minute.
Relaxing and self-care
Relaxing and self-care
See the routine →