What is sleep hygiene? 8 tips to improve sleep quality and wake up rested

If you’ve ever had a restless night, you know how sleep (or lack of it) can impact your mood, energy, and focus the next day. Sleep plays a crucial role in nearly every aspect of health, from immune function to mental well-being to pain. But for many people, getting good-quality sleep isn’t easy — an estimated one in three adults doesn’t get enough sleep each night, according to the Centers for Disease Control and Prevention (CDC).

Musculoskeletal (MSK) pain, stress, and busy schedules can make it harder to fall asleep or stay asleep. In fact, up to 80% of people with chronic pain experience sleep difficulties (sometimes known as painsomnia), but even those without pain often struggle to get the rest they need. 

One of the most effective ways to improve sleep is by focusing on sleep hygiene, the daily habits and environmental factors that support restful, high-quality sleep. Small adjustments — like establishing a relaxing bedtime routine and limiting screen time before bed — can make a big difference in how well you sleep and how refreshed you feel in the morning.

Here’s a closer look at what sleep hygiene is and how to improve sleep quality with tips from Hinge Health experts.

What is sleep hygiene?

Sleep hygiene refers to your sleep environment and daily habits that influence sleep quality.  “It’s like dental hygiene (brushing, flossing, rinsing) — something we do consistently to take care of our health,” says Marie Berens, a health coach at Hinge Health. “When we prioritize it, we feel better, function better, and support our overall health.”

Good sleep hygiene includes practical, everyday actions that help your body and mind prepare for rest, says Nikki Bond, PT, DPT, a physical therapist at Hinge Health. “The more we practice these habits, the more automatic they become,” she explains. A strong sleep routine is especially helpful during periods of stress, pain flares, or illness, which can disrupt sleep patterns. By maintaining good sleep hygiene, you can improve sleep quality and make it easier to bounce back from occasional disruptions.

Why should you practice good sleep hygiene?

“Good sleep hygiene is one of the most important things we can do for our overall health,” says Berens. “Our bodies restore and repair themselves at night, which is essential for physical and mental well-being.”

Consistently practicing good sleep hygiene can help:

• Reduce pain 

• Strengthen your immune system, making you less likely to get sick

• Maintain a healthy weight

• Lower stress and improve emotional resilience

• Boost mood and overall mental well-being

• Support heart health by reducing blood pressure and inflammation

• Reduce the risk of chronic conditions like type 2 diabetes and heart disease

• Improve focus, memory, and cognitive function

• Reduce the risk of accidents, including car crashes related to drowsiness

The sleep-pain connection

Pain and sleep have a complex, bidirectional relationship — each one affects the other in ways that can either support or disrupt your well-being. “The link between sleep and pain can become a vicious cycle: When you’re in pain, it can disrupt your sleep, which in turn increases your perception of pain,” explains Dr. Bond. 

When you don’t get enough restful sleep, your body becomes more sensitive to pain. Research shows that sleep deprivation can heighten the brain’s response to pain signals while dulling the body’s natural pain-relief mechanisms. Even minor aches can feel more intense after a poor night’s sleep. 

On the flip side, persistent pain can make it difficult to get good-quality sleep. Issues such as back pain, arthritis, or muscle tension can lead to frequent waking, difficulty falling back asleep, and reduced overall sleep quality. As a result, many people with chronic pain find themselves stuck in a cycle where pain makes it harder to sleep, and poor sleep makes pain worse. This can contribute to fatigue and stress, both of which can further increase pain sensitivity.

But it’s not all bad news. There are steps you can take to break this cycle, and it starts with what you can control. “You can’t always control your pain, but you can control how you practice sleep hygiene,” Dr. Bond says. “Once you sleep better, your pain will likely improve, too.”

How to improve sleep quality: 8 sleep hygiene tips

If you’re struggling with restless nights, it might feel like good sleep is out of reach. But small, consistent changes can make a big difference. By understanding what is sleep hygiene and focusing on small, daily changes, you can create habits that help you fall asleep more easily, stay asleep longer, and wake up feeling more refreshed. And as your sleep improves, so does your ability to stick with these habits. When you’re well-rested, it’s easier to make choices that support even better sleep, creating a positive cycle of rest and recovery.

Here are expert-backed sleep hygiene tips from Hinge Health physical therapists and health coaches to help you get the restorative sleep you need.

1. Move your body

Just 30 minutes of moderate exercise three times a week can improve sleep quality, according to a 2023 study published in Cureus. Exercise not only promotes better sleep but also helps relieve muscle and joint pain, which can interfere with rest. Physical activity helps regulate your body's circadian rhythm (sleep cycle), making it easier to fall asleep and wake up feeling refreshed. Along with aerobic activity, incorporating strength and flexibility exercises can further support muscle and joint health by improving mobility, reducing stiffness, and enhancing circulation — factors that contribute to overall comfort and relaxation at night.

Berens also suggests getting some of this activity outdoors, if possible — preferably in the morning. “Early morning light helps synchronize your body’s circadian rhythm,” she explains. “This way, you’re more awake during the day and more primed to fall asleep at night.”

2. Check the age of your mattress and pillow

Your mattress and pillow can play an important role in sleep quality. How often you should replace your mattress depends on a lot of factors — material, quality, and how well it has been maintained — but some sources say as frequently as every six to eight years. If you wake up with stiffness or discomfort that improves as the day goes on, or if your mattress is visibly sagging or lumpy, it may be time for a new one.

There’s no single best mattress, and finding the right one for you may take some trial and error. While many people find a medium-firm mattress provides a good balance of support and comfort, others prefer a softer or firmer option based on their body type and sleep position. Side sleepers, for example, may prefer a slightly softer mattress that cushions pressure points, while back and stomach sleepers might prefer a firmer surface.

Your pillow can be just as important as your mattress. It should keep your head, neck, and spine in a position that’s comfortable for you to minimize strain. If you frequently wake up with neck pain, experimenting with different pillow heights and materials — such as memory foam, latex, or down — can help you find the best fit for you.

3. Have a wind-down hour 

An hour before bed, put away screens — yes, that means the TV, phone, computer, or tablet. Blue light from screens can interfere with melatonin production, the hormone that signals to your body that it’s time to sleep, making it harder to fall asleep. Instead, do something relaxing, like reading a book, taking a warm bath, or practicing deep breathing. “I like diaphragmatic (or belly) breathing, because it activates your parasympathetic nervous system, which is the part of your nervous system that slows your heart rate and calms your nerves so you can relax,” says Dr. Bond. 

To try it, lie on your back with your knees bent and your head supported. Place one hand on your chest and the other below your rib cage. Breathe in slowly through your nose — your stomach should expand, lifting your hand. Then, tighten your stomach muscles as you exhale. This simple technique has been shown to improve sleep quality.

4. Stretch before bed

Gentle stretching before bed can relax your muscles and signal your body to wind down, says Dr. Bond. Movements like child’s pose, a figure four stretch, or a wall groin stretch can be particularly soothing. Pairing stretching with a warm shower, bath, or heating pad before bed can further relax your muscles and prepare your body for rest.  

5. Create a sleep sanctuary

Your sleep environment plays a key role in how well you rest each night. “Keep your room quiet and dark,” advises Berens. Reducing noise and light exposure signals to your brain that it’s time for sleep, helping you fall and stay asleep more easily. A fan or white noise machine can help mask background sounds, while blackout shades or an eye mask can minimize light disruptions.

Scent can also influence sleep quality. A light spritz of lavender spray on your pillow or bedding may help you relax and drift off more easily, as research suggests it can have a calming effect on the nervous system.

If you keep a clock in your room, consider moving it away from your nightstand. Constantly checking the time during the night can create stress and make it harder to fall back asleep. The same goes for your phone — charging it in another room or across the room can help you avoid the temptation to check it, reducing screen exposure and nighttime distractions. Instead, try to focus on deep breathing or a calming visualization if you wake up in the middle of the night.

6. Do a brain dump journal exercise before bed

Nighttime can be a difficult time for those with busy minds. When you lie down, worries from the day may flood your thoughts, making it harder to drift off. Journaling before bed can be a helpful strategy, says Berens. Spend a few minutes writing down your thoughts and concerns, then spend a few moments creating a to-do list for the next day. A 2018 study published in the Journal of Experimental Psychology found that people who wrote to-do lists before bed fell asleep faster than those who simply wrote about their daily activities.

7. Watch your evening food and fluid intake

What and when you eat and drink can affect your sleep. If you struggle with restless nights, consider adjusting your eating and drinking habits to support better rest. Large, heavy meals too close to bedtime can make it harder to fall asleep, as your body is busy digesting instead of winding down. Instead, opt for a lighter evening meal and try to avoid late-night snacks, which can lead to discomfort or acid reflux.

Hydration is important, but drinking too much liquid before bed may cause frequent wake-ups to use the bathroom. If this is a concern, try limiting fluids in the two hours leading up to bedtime. Also, be mindful of caffeine and alcohol. Caffeine can linger in your system for hours and make it harder to fall asleep. And alcohol may initially make you drowsy, but it can disrupt deep sleep later in the night. 

8. Get out of bed if you can’t sleep 

If you’re still awake after about 20 minutes, don’t stay in bed tossing and turning — get up and do something relaxing in another room, like reading a book or listening to soothing music, to give your body a chance to feel sleepy again. If 20 minutes doesn’t feel like the right threshold for you, feel free to adjust the time frame based on what works best.

“No matter how long you want to give yourself, you don’t want your brain and body to associate your bed with staying alert rather than sleeping,” explains Berens. By reserving your bed for sleep, you reinforce the connection between your bedroom and rest, making it easier to drift off when you return.

PT tip: Exercise earlier  

Exercising at night isn’t necessarily bad — in fact, many people can work out right before bed without any sleep disturbances. However, for some people, workouts close to bedtime can make it harder to fall asleep. If you find yourself tossing and turning at night, it may be worth moving your workouts earlier in the day to see if it makes a difference, says Dr. Bond. “I find that doing a more intense workout right before dinner tends to be a good time. It can help relieve the stress of your day so you can shift into rest and relaxation for the evening.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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3. Staffe, A. T., Bech, M. W., Clemmensen, S. L. K., Nielsen, H. T., Larsen, D. B., & Petersen, K. K. (2019). Total sleep deprivation increases pain sensitivity, impairs conditioned pain modulation and facilitates temporal summation of pain in healthy participants. PLOS ONE, 14(12), e0225849. doi:10.1371/journal.pone.0225849

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