Sleep Hygiene: Practical Habits for Better Sleep, Energy and Nervous System Recovery

Posted on by Stephen Brumwell

What is “Sleep Hygiene”?

Sleep hygiene is the collection of habits, routines and environmental cues that help your body prepare for quality sleep.

It’s the habits, routines, supplements, or things we put into place before we go to bed to support our daily rhythm (and in return, energy, hunger, and more!).

For many people, poor sleep is not just about feeling tired. It can affect mood, cravings, stress tolerance, concentration, blood sugar regulation, recovery, and how resilient your nervous system feels the next day.

The good news? You can work on it and improve. Small, consistent changes can make a meaningful difference over time.

Sleep Is a Nervous System Issue

Sleep is not only about being tired enough to fall asleep.

Your body also needs to feel safe enough to switch off.

You wouldn’t be trying to sleep in the jungle while a tiger is standing there staring you down, would you? This is what your nervous system is doing.

If a lot is going on, running on chronic stress, overstimulation, that “wired but tired” state, and you don’t support your environment, how do you expect to sleep well?

This is why sleep hygiene matters. It gives your body repeated signals that the day is winding down and that it is safe to rest.

Start With Your Wake Time

One of the most useful places to start is your wake time.

A consistent wake time helps anchor your body clock, your circadian rhythm, we like to call it. Even if your bedtime varies slightly, waking at a similar time each day gives your body a stronger rhythm to work with. (Sleep Health Foundation, 2024); (National Heart, Lung, and Blood Institute, 2022).

Let’s call this your body clock baseline. Let’s get this right first.

This does not mean you need to be perfect every day. But if your weekday and weekend wake times are completely different, your body can feel like it is constantly adjusting to a new time zone.

A good first step is to choose a realistic wake time and keep it within a steady window most days.

Get Morning Light Early

Morning light is one of the strongest signals for your circadian rhythm. (National Heart, Lung, and Blood Institute, 2022); (Bryan, 2025).

Getting outside early in the day helps tell your body, “This is daytime.” That signal can support better alertness during the day and better sleepiness later at night.

Daily exposure is good too, and the more moments of sun exposure, the more serotonin you help your body create. You may know this as something associated with mood, but did you know you also need sufficient amounts of it to support sleep?

Serotonin is involved in melatonin production, and melatonin is one of the key signals that help the body prepare for sleep. (National Heart, Lung, and Blood Institute, 2022).

Cloudy days still count. A short walk, breakfast outside, or even sitting near natural light can all be useful starting points.

Use Caffeine Strategically

Caffeine can be a helpful part of the morning, but it can become a problem when it stretches too far into the day.

Some people say, “I can have coffee at 4 pm and still fall asleep.” That might be true, but falling asleep is not the only measure of good sleep. Caffeine may still affect sleep depth, restfulness, or night waking.

The key is getting good amounts of deep sleep; it’s quality over quantity. Well, there’s still some quantity, but you get what I mean.

If you think caffeine is affecting your sleep, try cutting back on 1 cup of coffee or setting a caffeine cutoff around lunchtime/early afternoon. (Sleep Health Foundation, 2024); (Sleep Health Foundation, 2025).

Also, remember that caffeine is not just in coffee. It can be found in black tea, green tea, energy drinks, pre-workout, cola, some soft drinks, chocolate, and certain medications.

Alcohol and Sleep Quality

Alcohol can make you feel sleepy at first, but it often reduces sleep quality later in the night. There’s that quality indicator again! (Sleep Health Foundation, 2024); (Sleep Health Foundation, 2025).

This is why some people fall asleep quickly after drinking, then wake around 2–4 am feeling restless, hot, anxious, thirsty, or wide awake.

Your liver also needs to process the alcohol you consume. So instead of resting and recovering, it’s detoxifying. 2-4 am is a common time for your liver to be at its most active, according to Traditional Chinese Medicine (TCM).

Some tactical hacks for this? Reduce alcohol close to bedtime, or cut back one drink and see how you feel.

Screens, Light and Evening Stimulation

Evening is when your body should start receiving “night-time” signals.

This one is a big deal, and I am writing a book that has a chapter all about this, talk about a deep dive.

Blue lights, phone scrolling, emails, work admin, social media, intense conversations, and stressful content can all keep the brain switched on. Evening light exposure can also affect melatonin and circadian timing. (Sleep Health Foundation, 2024); (Suni, 2023).

Remember the tiger scenario before? In this case, the tiger is your social media or work emails. Limit these to at least 60 minutes before bed.

A few small hacks for reducing screen and evening exposure include:

  • Use dimming or warm lights in the evening
  • Use night mode on devices, or for desktop, use apps like F.lux
  • Set a cut-off for checking work emails

I would recommend just selecting one of these first and seeing how you go.

Create a Sleep-Friendly Bedroom

Your bedroom should make sleep easier and signal to your body that this is a safe place for rest.

To simply it, you can simply remember Cool, Dark, Quiet. While there are some more variables, these generally swing in favour of good sleep. (Sleep Health Foundation, 2024).

  • Cool – This means breathable bed sheets and temperature-controlled options during hotter seasons.
  • Dark – Coming back to the last point. We want it as dark as possible.
  • Quiet – Some external factors are unavoidable; if this is the case, invest in some over-ear noise-cancelling headphones.

Something to also note is that if your bedroom has work paper, clutter, or a television, this will make it harder for your brain to associate your bedroom with rest.

Although it’s not easy for everyone, try ensuring that each room as it’s own purpose. Your bedroom is sleep, your dining room is for eating, and your office to work. I would recommend reading Atomic Habits, where James Clear talks about this concept of “each room, one purpose”, thanks James.

Build a Simple Wind-Down Routine

A wind-down routine does not need to be fancy. It could simply be cherry picking a few things I’ve mentioned, or even just one, and going from there.

A good rule of thumb is aiming for 30-60 minutes before bed to engage in some sort of sleep routine. The core theme will be around gently reducing stimulation.

Some good examples I tell clients, which are generally quite tactical, include:

  • Reading – Read 10-15 minutes of a non-fiction book. The key takeaway here is non-fiction. Fiction will provide stimulation so please avoid.
  • Light stretching – No, everyone’s piece of cake, but maybe you are neglecting some of that stretching you’ve been told to do? This is a perfect time.
  • Calm music – Non-stimulating music, there is loads of calming music on Spotify, or you may even want to look into the concept of Binaural Beats, more on this in a later blog.
  • Journaling – Do 5-10 minutes of journaling. This is a great way to reduce the brain “noise” and stop the racing mind (Passionflower is also good for this too!).
  • A Warm Tea – Prepare nice, warm, caffeine-free tea, which is a perfect, low-friction option. A lavender, chamomile or lemon balm tea is great for calming the nervous system and preparing it for rest.

These are a couple of great options, pick and choose one or two of these and go from there.

What To Do If You Wake During the Night

Waking during the night can be frustrating, especially when your mind starts calculating how many hours are left before the alarm.

Generally, avoid watching your clock (which can mean looking at your phone). This can increase stress and make it harder to settle.

I do often like to prescribe things like Passionflower for this, but obviously, there can be a multitude of factors that cause you to wake. This is generally best discussed in a consultation to determine the cause.

One thing that can actually help is getting up and doing something quiet and boring in dim light until sleep returns. This can be reading, some deep breathing, or meditation. Avoid stimulation where possible. (Sleep Health Foundation, 2024); (Stanford Sleep Health and Insomnia Program, n.d.).

When To Get Extra Support

Sleep hygiene can be a great starting point, but it is not always the full answer.

If you are dealing with ongoing insomnia, loud snoring, gasping during sleep, restless legs, pain, night sweats, panic-like waking, frequent urination, or severe daytime fatigue, it is worth speaking with a qualified health professional.

Sometimes sleep problems are connected to stress, hormones, blood sugar regulation, nutrient status, alcohol use, medications, sleep apnoea, or other underlying factors.

This is where I can help. If you want to know more, please hit the contact button at the top, and I can share more.

The Takeaway

Better sleep usually comes from consistent cues and prompts that signal your body that the environment is safe, and there’s no tiger coming to eat you.

Your body responds to rhythm: waking at a similar time, getting morning light, using caffeine wisely, lowering evening stimulation, and creating a bedroom that actually supports rest.

Start with one or two changes. Keep them simple. Repeat them often. Simplicity is key.

FAQ

What is sleep hygiene?

Sleep hygiene refers to the daily habits, routines and sleep environment that support better sleep. This includes your wake time, light exposure, caffeine timing, evening routine, bedroom setup and what you do if you wake during the night.

How long does sleep hygiene take to work?

Some people notice changes within a few nights, while others need a few weeks of consistency. Sleep responds best to repeated cues, so the goal is to build habits you can maintain most days.

What time should I stop drinking caffeine?

If sleep is a problem, a good starting point is to stop caffeine around lunchtime or early afternoon. Some people are more sensitive and may need an earlier cut-off.

Does alcohol affect sleep even if it helps me fall asleep?

Yes. Alcohol may make you feel sleepy initially, but it can reduce sleep quality and increase waking later in the night. This is particularly because your liver is also working to detoxify and process the alcohol, and less on recovering from the day just gone.

Should I avoid screens before bed?

You do not need to be perfect, but reducing screens in the final 30–60 minutes before bed can help lower light exposure and mental stimulation. If you do use devices, dim the screen and avoid stressful or stimulating content.

What should I do if I wake up at 3 am?

Try not to check the time or pick up your phone. Keep lights low and give your body a chance to settle. If you remain wide awake, get up and do something quiet and boring in dim light until you feel sleepy again.

Can morning sunlight help me sleep better at night?

Yes. Morning light helps support your circadian rhythm, which can make it easier for your body to feel alert during the day and sleepy at night.

When should I get professional help for sleep problems?

Seek support if poor sleep is ongoing, affecting your mood or energy, or if you experience loud snoring, gasping, restless legs, severe insomnia, persistent fatigue, or frequent waking that does not improve with basic sleep hygiene.

References

Bryan, L. (2025, July 23). Circadian rhythm. Sleep Foundation. https://www.sleepfoundation.org/circadian-rhythm

National Heart, Lung, and Blood Institute. (2022, March 24). Sleep deprivation and deficiency: What makes you sleep? National Institutes of Health. https://www.nhlbi.nih.gov/health/sleep-deprivation/body-clock

Sleep Health Foundation. (2024, January 12). Sleep hygiene: Good sleep habits. https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits

Sleep Health Foundation. (2025, May 12). Caffeine, food, alcohol, smoking and sleep. https://www.sleephealthfoundation.org.au/sleep-topics/caffeine-food-alcohol-smoking-and-sleep

Stanford Sleep Health and Insomnia Program. (n.d.). Stimulus control procedures. Stanford Medicine. https://med.stanford.edu/content/dam/sm/insomnia/documents/cbtigroup/Stimulus-Control-Procedures.pdf

Suni, E. (2023, November 8). Light and sleep. Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

5 Simple Foundational Health Habits That Support Recovery, Resilience (and Sobriety)

Posted on by Stephen Brumwell

Do you find quitting alcohol or drugs is the easy part, but maintaining long-term recovery somewhat more difficult? Are you maintaining some foundational health habits?

To be honest, staying sober is often far more challenging than making the initial decision to quit. That’s especially true when we neglect some of the foundational habits that support our physical, mental, and emotional well-being.

Too often, I see people focus entirely on removing the substance while overlooking the everyday habits that help create a healthier, more balanced life.

The good news is that these habits are usually simple. Once they become part of your routine, they require very little effort to maintain and can significantly improve your quality of life, recovery journey, and long-term sobriety.

Let’s dive in.

1. Stay Connected

One of the first habits you should be doing to stay sober is to stay connected, which keeps us accountable.

Accountability is one of the most important aspects of creating a sober life that is both sustainable and long-term. I talk more about creating accountability and burning the bridges here.

Staying connected can be as simple as seeing friends or loved ones regularly, or perhaps joining a community, going to church, or simply being involved in a social group.

This habit shouldn’t be complex, and it also shouldn’t be something that you won’t enjoy; otherwise, it won’t be sustainable, and kind of a pointless endeavour.

The goal of this habit is to keep us connected to others, maintain accountability and, quite frankly, get us out of our heads that we tend to get stuck in from time to time.

We are also often the introverted type, so we have a tendency to like doing things alone, and that doesn’t always pose well for long-term sobriety

2. Move Your Body and Nourish It Well

One of the foundations of naturopathic health is supporting the body so it can function at its best.

When we’re recovering from addiction, our bodies have often spent years under significant stress. Supporting our physical and nutritional health helps create a stronger foundation for healing and long-term sobriety.

Physical Health

When it comes to physical activity, exercise is a great and proven way to improve your quality of life, including your mental health. In a 2020 systematic review in the American Journal of Health Promotion, exercise was actually concluded as an effective treatment option for individuals with an alcohol use disorder (Gür & Can Gür, 2020).

Studies have also shown that just simply engaging in brief moments of moderately intense exercise can provide short-term relief from cravings (Ussher et al., 2004). I can personally vouch for this, as this is something I would do quite often as a way to distract and/or trick my body.

Please note, though, that you can overdo exercise, so listen to your body and don’t swap one addiction for another (it’s a real thing!).

Nutritional Health

Nutrition is equally important. A well-balanced diet provides the nutrients needed to support energy production, brain function, nervous system health, and overall resilience.

Some particularly important nutrients during recovery include:

  • B Vitamins
  • Vitamin C
  • Zinc
  • Magnesium
  • Omega-3 fatty acids

For example, B vitamins are essential for energy production and neurotransmitter synthesis. Alcohol consumption can impair both the absorption and utilisation of B vitamins, making adequate intake especially important during recovery (Kennedy, 2016).

Zinc is another nutrient worth paying attention to. While most people associate zinc with immune health, it also plays a role in regulating neurotransmitters such as GABA and glutamate (Gower-Winter & Levenson, 2012).

These neurotransmitters are commonly disrupted during withdrawal and recovery, making proper nutrition a simple but powerful way to support long-term health and sobriety.

3. Prioritise Rest and Self-Care

One thing we forget when looking to get sober is the true importance of relaxation, rest, and simply being kind to ourselves.

Let’s face it, the world is damn busy, and often we are so laser-focused on filling our schedule to cope with our sobriety that we neglect some pretty basic habits that create balance in our life.

Habits such as good sleep, a lunch break, or just simply just taking out of the day for ourselves are things we should be doing on a regular, daily basis.  Did you know chronic bouts of poor sleep alter our dopamine pathways? This leads to poor impulse control, poor motivation, and an increased risk of relapse (Volkow et al., 2012).

Poor sleep also impairs our cognitive judgment, including our working memory, decision-making, creative thinking, and even changes our reactivity to negative situations, leading us to be more irrational in our response (Killgore & Weber, 2013).

Besides sleep, getting into the habit of self-care throughout your busy life schedule is almost paramount towards creating long-lasting sobriety. The core of this habit is becoming a less stressed individual, and stress is something we want to manage in the early stages of getting sober.

Some simple ideas to practice and prioritise self-care include:

  • Mindfulness meditation
  • Journaling
  • Breathwork (Look up box breathing!)
  • Walking in nature
  • Taking your lunch break (even just 15-20 minutes).
  • Reducing unnecessary commitments (or saying no and reducing your load).
  • Prioritising 7–8 hours of sleep each night

Recovery isn’t just about avoiding substances. It’s also about creating a lifestyle that feels sustainable and enjoyable.

4. Develop Purpose and Direction

What is your vision? your end goal? where do you want to grow and what sort of mark do you want to leave on this world?

I believe one habit we all must have, getting sober or not, is to establish purpose, a true passion, or direction in our life.

This is not always an easy one, and of course, it may change over time, but just simply having an end goal is the key to shaping a bigger, and brighter future.

As a Clinical Nutritionist, I believe my current purpose is to empower, educate and guide people on living an addiction-free life, without limits.

Just simply creating a positive trajectory on your life prepares you for a greater story, and a more successful outlook on your journey staying sober in long-term sobriety.

What is your legacy? What kind of mark do you want to leave on the world once you’re gone?

5. Practice Gratitude and Kindness

The last and probably fairly important habit is cultivating positivity through the power of kindness and gratitude. It’s so easy to move from point A to B in our busy, stress-filled life, that we completely overlook the little things that we’re still truly blessed with.

Clean water, food abundance, and even just having breathe in our lungs.

Being grateful cultivates a mindset of positive thinking thought patterns, with sets us up for success in other areas of our life.

On top of gratitude, we also must remind ourselves daily to be kind, show support for others and practice the art of compassion. Compassion creates a level of connection and stronger bond towards people, and allows us to feel more accepted in perhaps the “brokenness” way we once perceived ourselves to be. 

Practicing regular compassion can also help bring on new opportunities, and allow us to see our life’s direction more clearly.

Frequently Asked Questions

What are the most important habits for staying sober long-term?

Some of the most important habits for maintaining long-term sobriety include staying connected to supportive people, exercising regularly, eating a nutrient-dense diet, prioritising sleep, managing stress, and having a sense of purpose. While no single habit guarantees success, building a healthy lifestyle creates a strong foundation for recovery.

Why is staying sober harder than quitting?

For many people, quitting alcohol or drugs is just the beginning. Long-term sobriety often requires lifestyle changes, emotional growth, new coping strategies, and healthier daily habits. Recovery is about building a life you no longer feel the need to escape from, which takes time and consistency.

Can exercise help reduce cravings during recovery?

Yes. Research suggests that moderate exercise may help reduce cravings and improve mood in the short term. Physical activity also supports mental health, stress management, sleep quality, and overall wellbeing, making it a valuable tool during addiction recovery.

What nutrients are important during addiction recovery?

Nutrients commonly depleted by alcohol and drug use include B vitamins, magnesium, zinc, vitamin C, and omega-3 fatty acids. These nutrients play important roles in energy production, nervous system function, neurotransmitter balance, and overall health. A well-balanced diet is one of the simplest ways to support long-term recovery.

How can I prevent relapse and support long-term recovery?

Relapse prevention is rarely about one single strategy. It often comes down to consistently practising healthy habits such as maintaining social support, managing stress, getting enough sleep, exercising regularly, eating well, and staying focused on your long-term goals. The stronger your daily foundations, the more resilient you become when challenges arise.

The Takeaway

When we incorporate basic foundational habits into our life, such as looking after our physical health, eating well or learning to take time for ourselves, we greatly shift the odds in our favour towards staying sober.

Although these five habits could seem overwhelming at first, it’s best to start small and incorporate little ways to do them. If you’re not exercising and want to look to start, begin taking regular walks, perhaps even on your lunch break, which also takes time for yourself.

Maybe you start prepping some healthy meals on a Sunday, or start taking moments through-out your day and write down three simple things you are grateful for.

Regardless of how you do it, starting small is the first step towards making them effortless habits in our daily routine.

All the best,
Stephen.

References