How to improve your sleep hygiene for better rest?

Getting ready for sleep

We all know this situation. It's 10 p.m., and you're exhausted after a long day of work, housework, and activities with the kids. All you want is one thing: sleep! You put on your favorite pajamas, slip under the sheets, close your eyes, and wait for the Sandman to come visit.

But as you lay your head on your CubySide Essential pillow, a flood of thoughts arises: Friday's meeting, your best friend's birthday present, the dentist appointment... your mind is racing, and before you know it, it's midnight and you still haven't slept a wink.

What is sleep hygiene?

If this situation sounds familiar, it might be time to implement a "calm routine," scientifically called sleep hygiene .

Sleep hygiene refers to a series of practices that help prepare your body and mind for restful sleep. These are small habits that can be established about 30 to 60 minutes before bedtime to help you fall asleep and improve the quality of your sleep.

How to establish a good sleep hygiene routine?

There are no hard and fast rules for creating the perfect sleep routine, but here are some tips recommended by sleep experts.

1. Set a bedtime and wake-up time

Try to maintain a regular sleep schedule, even on weekends! This helps regulate your internal body clock and synchronize your circadian rhythm.

2. Create an environment conducive to sleep

Your bedroom should be a sanctuary of calm. Dim the lights, turn off the television, and keep the temperature cool (between 18°C ​​and 22°C is ideal). Limit activities in the bedroom so your brain associates this space only with rest.

3. Disconnect from screens

Phones, tablets, computers... put them away at least an hour before going to sleep. The blue light they emit disrupts your production of melatonin, the sleep hormone.

4. Establish a calming routine

What can you do to relax without a screen? Here are some ideas:

• Read a book (on paper, not on a tablet!)

• Write in a journal to get your thoughts out

• Meditate (sites like mindful.org offer tips)

• Do gentle stretches (some yoga postures can help you relax)

• And if you prefer, prepare yourself a herbal tea or a hot chocolate, and take the time to savor it.

5. Go to bed when you are really tired

Don't fight sleep. If you can't fall asleep after 20 minutes, get up and do something calm until you feel sleepy.

6. Take advantage of natural light

Try to get outside every day for a walk and enjoy the sunlight. This will help your body better understand the day/night cycles.

7. Exercise early in the day

Physical activity is great for sleep, but avoid exercising within three hours of bedtime.

8. Eat light in the evening

Avoid large meals and hard-to-digest foods before bed. Eat a few hours before bed to avoid waking up at night due to indigestion.

9. Limit caffeine, alcohol, and nicotine

These substances can interfere with your ability to fall asleep. Try to avoid them within 4 to 6 hours of bedtime.

10. Use a pillow that suits your sleeping position

A well-chosen pillow can make all the difference. For side sleepers, the CubySide Essential pillow is designed to provide optimal support and maintain perfect spinal alignment, helping you wake up pain-free.

The key: consistency

Whatever habits you decide to adopt, consistency is key. Making sleep a priority will help you wake up refreshed and start your days with more energy and clarity.

The final point…

Your mind is constantly challenged by daily stress. Give yourself a moment of respite before bed, take care of yourself, and let your body prepare for a restful night. And why not try our CubySide Essential pillow for even more comfort?

Check out our other tips for quality sleep and explore our range of ergonomic pillows at Side Dreamers .