You've heard about sleep hygiene and sleep wellness, and you know that they are important concepts for getting a good night's rest—but is there really any difference between the two? 

In this post, we'll explore sleep hygiene and wellness in-depth and provide some quick tips that will put you on track to improving and maintaining a healthy dose of both. 

Sleep Hygiene 

Sleep hygiene sounds fancy, but it's actually pretty straightforward. Sleep hygiene means cultivating good habits to get quality rest. It involves the healthy behaviors that we regularly perform, like properly caring for our bedding, so we can sleep cleaner, limiting screen time, and avoiding caffeine close to bedtime. 

Sleep Wellness 

While sleep wellness does overlap and may be interchangeable with sleep hygiene in certain contexts, it often extends beyond our laundry rooms and the habits we carry out in the hours before bedtime. Sleep wellness includes things like assessing our unique sleep needs and setting realistic sleep goals, investing in high-quality bedding that helps us reach our sleep goals, and engaging in healthy lifestyle choices that contribute to better, whole-person health. 

It takes into account not only the things we must do to sleep well, but the things we must do to rise to the challenges of our days, too. 

5 Tips for Better Sleep Hygiene + Wellness 

Fortunately, cultivating good sleep habits and improving sleep wellness is simple. We've got five tips to help you get started: 

1. Establish a Regular Bedtime – Our bodies naturally respond to natural patterns, such as the rising and setting of the sun. By sticking to the same bedtime every night, your body will start associating that time with rest and relaxation. If maintaining a regular bedtime is a struggle, try setting an alarm for when it's time to begin getting ready for bed. This will prompt you for when it's time to start your usual wind-down routine.

2. Move Your Body – Regular exercise is essential for improving not only your sleep quality but your overall wellness as well. And it's no surprise. Regular exercise helps reduce stress and anxiety, regulate hormones, and improve energy and focus during the day—all of which help you sleep better at night. For optimal results, aim for 15-30 minutes of moderate activity each day.

3. Limit Screen Time – It's no secret: the blue light from our phones, computers, and TVs can is notorious for making it hard to fall and stay asleep at night. To make deep, nourishing sleep easier to come by, limit your exposure to screens for at least an hour before bed. (Bonus Tip: To lessen eye strain during the day and nighttime hours, consider glasses designed with lenses that block blue light.)

4. Create a Comfortable Sleep Space – Set the stage for restful sleep by creating a calm, inviting bedroom environment. If you're sensitive to light or sound (or both), consider blackout curtains and noise-canceling headphones or earplugs to help you sleep more deeply. We also suggest investing in a high-quality mattress, pillows, and bedding that meets your unique comfort, support, and sleep needs. 

5. Swap Caffeine for Chamomile – If you love a warm cup of coffee in the afternoon, consider swapping it out for chamomile tea instead. Not only is it delicious and considered a safe alternative to coffee, but it is also celebrated for helping to soothe a variety of concerns, including an upset stomach, inflammation, muscle cramps and spasms, and more. 

Bear in mind, there are a lot of different ways to set yourself up for good sleep hygiene and better sleep wellness. From the five ideas we've explored here to practicing breathwork to strengthen the mind-body connection, from moderate exercise to forest bathing, the list of healthy habits and different steps you can take on your journey to better wellness is endless. The trick is to focus on the healthy activities and routines that make the most sense for you. 

Better Wellness at Purecare  

For more articles, tips, and products inspired to help you along your journey to better sleep health and wellness, follow along with us on social media and be sure to subscribe to our wellness journal.  

And don’t forget—Mix, Match, and Save up to 40% off all season long when you refresh your favorite sleep wellness essentials with us at purecare.com!