The start of a new year is the perfect chance for a fresh start, but if you are anything like us, you can find the endless January “resolutions” overwhelming.
Instead, we’re looking to add a few easy wellness habits to our routine and ease gently into the New Year.
It’s no secret that sleep is one of the biggest factors in our mental and physical wellbeing, and getting 7–9 hours of sleep a night is pivotal for our focus, productivity, memory, energy, hormone regulation, and much, much more.
Sleep hygiene refers to healthy habits and an optimal environment that promote consistent, restful sleep. This involves maintaining a regular sleep schedule and a relaxing bedtime routine. Improving your sleep hygiene and building a good bedtime routine can help your body and mind switch off from the stresses of the day and let your body know it’s time for rest.
Tips for better sleep hygiene
Dim lights
Low, warm lighting signals to your brain to produce melatonin, the hormone that regulates your circadian rhythm. Exposure to the blue light that our phones, tablets, and TVs produce suppresses this hormone production, making drifting off more difficult.
Calm activities
Engaging in calm activities, such as reading, gentle stretching, or breathwork 30–60 minutes before sleep, helps to establish a consistent sleep hygiene routine. This acts as a powerful psychological signal to your brain that it’s time to transition from wakefulness to sleep, lowers your heart rate, and gives your mind time to quieten.
Warm bath or shower
A warm bath increases your core body temperature; the subsequent rapid cooling is a natural cue to your brain, triggering the release of melatonin (the sleep hormone) and preparing you for rest.
Room temperature
The best room temperature for sleep is around 16–18°C. Going from a warm bath or shower to a cool bedroom can help signal to your body that it’s time to rest. Using breathable bedding and sleepwear can also help you regulate your temperature while you sleep.
The 3-2-1 rule before sleep
A helpful rule of thumb to remember when putting these practices into place is the 3–2–1 rule:
- 3 hours before sleep - stop eating large meals to prevent digestion issues from keeping you awake
- 2 hours before sleep - stop work or any mentally taxing tasks
- 1 hour before sleep - put away all screens to limit blue light exposure and dim the lights
We hope these small changes help you find a more restful night’s sleep and provide you with more energy in your day-to-day life in 2026.