Tips for Improving Sleep Hygiene

The first step is to start spending time in bed, even if it's not sleeping the whole time at first.

If you can spent 8-9 hours in bed each evening, you’ll be well on your way to sleeping better.


  • End blue light exposure from electronics two hours prior to sleep - no TV, phones, laptops, or tablets

  • Black out your room using blackout curtains, including putting tape over any electronic lights. Fun fact: Even if you wear an eye mask in a room with light, your skin can sense the light and signal your body to wake up

  • Keep room temperature 63-67 degrees

  • Take magnesium supplements, which are great for natural calming - 200-400mg per day is a great place to start

  • Read a fiction book before bed. Less thinking = more relaxed!

  • The average sedentary person needs 5 sleep cycles (7.5 hours) to be fully recovered. Athletes need more sleep to fully recover from workouts (8-9 hours in bed every night that you can).

  • Jump out of bed the minute you wake up (try not to snooze!)

  • Get outside in the morning for some bright sun exposure (the more exposed skin the better) to help set your circadian rhythm if possible

  • Cut caffeine intake off 8-10 hours prior to bedtime based on sensitivity (no caffeinated pre-workout for evening workouts)

How to track your sleep

We highly recommend using a sleep tracking app. You can use a free one like Sleep Cycle Alarm Clock, which analyzes your sleep patterns, giving you both the duration and quality of your sleep each night.

Oftentimes seeing the data in front of them is the boost our clients need to change their habits!

Nice job! You made it through Lesson 4!

Take the Lesson 4 quiz in your app.