Holistic Sleep Hygiene: Building a Better Nighttime Routine for Mind and Body

Science-backed steps to improve your sleep quality that all starts with how you wind down. A mental health–oriented approach to sleep hygiene emphasizing self-awareness, consistency, and nervous system regulation. 

Therapist Tips included with each step below

Sleep as Self-Compassion

A good night’s sleep isn’t about being perfect — it’s about being consistent, gentle, and supportive of your nervous system. If sleep is difficult for you, that doesn’t mean you’re failing. It means your system may need extra time and care to feel safe, grounded, and ready to rest.

Think of your nighttime routine not as a checklist, but as an act of self-compassion. With patience, your body will learn to trust the signals you're sending — and sleep will become easier over time.

Understanding Melatonin and Your Internal Clock

Sleep isn't just about being tired — it's about your circadian rhythm, a 24-hour cycle that regulates your energy levels, body temperature, hormones, and mood.

At the center of this rhythm is melatonin, a naturally occurring hormone your brain releases in response to darkness. Melatonin helps you feel sleepy and signals your body to prepare for rest. Key things to know:

• Light exposure, especially blue light from screens, can delay melatonin production.

• A regular bedtime and wake-up time helps regulate your internal clock.

• Healthy routines can support your natural ability to fall asleep and wake refreshed.

Creating a Sensory-Based Nighttime Routine

Here’s how to work with your senses to create a calm, predictable sleep environment.

1. Sight – Reduce Bright Light and Screens

Light directly impacts your brain’s ability to effectively produce melatonin.

• Dim lights at least 60 minutes before bed. Use lamps with warm tones or install dimmers if possible.

• Limit screen time — phones, tablets, and TVs — close to bedtime. If you use them, activate night mode or a blue light filter.

• Try a sunset simulation lamp or soft bedside light as part of your wind-down ritual.

*Therapist Tip: A consistent visual routine can become a powerful mental cue that it's time to rest.

2. Smell – Use Calming Scents to Signal Safety

Your sense of smell is directly linked to the emotional centers of the brain. Calming scents may help the body shift from “go” mode to “rest” mode.

• Use an unscented or naturally-scented lotion with a calming scent like lavender or chamomile.

• Diffuse essential oils safely in your space (always follow safety guidelines).

• Take a moment to breathe deeply and mindfully enjoy the scent — grounding your body in the present.

*Therapist Tip: Associating a specific smell with bedtime can help reinforce a calming habit loop over time.

3. Sound – Create a Consistent Sound Environment

Soothing audio can help ease racing thoughts and signal to the brain that it’s safe to let go.

• Try white or pink noise, soft instrumental music, or ambient nature sounds.

• Consider a guided mindfulness or body scan meditation designed for sleep (available in many mental health apps).

• Keep the sound consistent night to night — the predictability is part of the calming effect.

*Therapist Tip: Using the same noises/audio routine each night can provide gentle structure and soothe anxiety around bedtime.

4. Taste – Mindful, Sleep-Friendly Snacks and Drinks

While food isn’t a cure for sleep issues, your evening choices can make a difference.

• Opt for a light snack if you're hungry before bed.

• Herbal teas like chamomile or peppermint may be comforting, especially when part of a nightly ritual.

• Avoid caffeine after mid-afternoon, and limit large meals or sugary snacks late at night.

*Therapist Tip: Focus less on “perfect” food and more on consistency and calming rituals tied to eating and drinking.

5. Touch – Physical Signals of Calm

The way we interact with our bodies at night sets the tone for rest.

• Change into dedicated sleepwear to cue your brain that rest is coming.

• Try a short stretching routine, light yoga, or progressive muscle relaxation.

• Weighted blankets (when used safely) may provide a sense of calm for some people, mimicking deep pressure touch.

*Therapist Tip: Physical rituals provide grounding — especially important if your mind tends to race at night.

Sample 45-Minute Wind-Down Routine 

*Shift times based on your bedtime goal

Time	Activity	Focus
9:00 PM	Dim lights, put phone on “Do Not Disturb”	Visual calm
9:10 PM	Change into comfortable clothes	Physical signal
9:15 PM	Light stretches or gentle movement	Body awareness
9:25 PM	Brew a calming tea, sit quietly, light scent	Taste & smell
9:35 PM	Read or listen to soft audio or meditation	Mental wind-down
9:50 PM	Turn off lights, settle into bed	Sleep

Support Your Sleep and Mental Health with Therapy

If you're ready to improve your sleep, manage anxiety, or build healthier habits, we're here to help. Book a therapy session with Therapeutic Counseling today and take the first step toward feeling more rested, balanced, and supported. Learn more about our team of expert therapists here.

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Sources

Cover Photo is a Pexels stock photo 

Verywell Mind. What Is Melatonin? https://www.verywellmind.com/what-is-melatonin-5114942

Harvard Health. Blue Light Has a Dark Side.https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Lillehei, A. S., & Halcon, L. L. (2014). A systematic review of the effect of inhaled essential oils on sleep. Journal of Alternative and Complementary Medicine.https://pubmed.ncbi.nlm.nih.gov/25584799

Lewy, A. J., et al. (1980). Light suppresses melatonin secretion in humans. https://pubmed.ncbi.nlm.nih.gov/6686693