Sleep Hygiene for People Who Are Tired of Being Told to Put Their Phone Away

Key Takeaways:

• Experts recommend putting away your phone before bed because blue light can interfere with your circadian rhythm.
• While a phone-free sleep routine is important for sleep hygiene, it’s only one part of the equation.
• Hatch Restore can help you create bedtime habits for better sleep, so you can wake up feeling your best.

By now, you’ve probably heard it a million times: Put your phone away before bed. It’s true that blue light from electronics can mess with your circadian rhythm and make it harder to fall and stay asleep, and scrolling can keep your brain active instead of relaxed — but going phone-free is only one aspect of a healthy bedtime routine.

A more comprehensive approach to sleep hygiene can help you wind down at night and fall asleep quickly, so you can wake up feeling actually refreshed. Here’s what to know about sleep hygiene and how Hatch Restore can support routines you’ll stick with — no matter where your phone is.

Table of Contents

1. What Is Sleep Hygiene, Exactly?
2. Bedtime Habits for Better Sleep: Where to Start
3. FAQs
4. References

What Is Sleep Hygiene, Exactly?

Sleep hygiene is a term used to describe the lifestyle habits that help you fall and stay asleep each night. From how you set up your sleep environment to all the things you do leading up to bedtime, sleep hygiene plays an important role in supporting your circadian rhythm, your body’s internal clock.

Your phone is absolutely an important piece of the sleep hygiene puzzle. Many electronic devices emit blue light, one of the most stimulating types of light on the spectrum. Looking at a screen close to bedtime can trick your brain into thinking it’s still daytime, interfering with the release of the sleep hormone melatonin. Plus, all that content — whether work emails, news articles, or Instagram Reels — can keep your brain in an active state when it’s time to unwind.

That said, sleep hygiene isn’t just about one thing. Instead, it’s a holistic approach to supporting a healthy circadian rhythm and regulated nervous system at bedtime. Sleep hygiene can also entail things you do (or don’t do) from the moment you wake up — for example, experts recommend getting morning light exposure first thing to balance your internal clock. And that third cup of coffee at 3 PM? Probably not the most sleep-friendly idea.

Bedtime Habits for Better Sleep: Where to Start

You don’t need a complicated evening routine to improve your sleep hygiene. Even a couple of simple changes to your day-to-day habits can help you get the sleep you need to feel more like yourself.

Mind Your Light Exposure

Your circadian rhythm relies on external cues, and one of the most important is light. Getting light exposure in the morning — whether you go outside for a walk or sit by a sunny window — tells your rhythm it’s daytime. At night, limiting bright, overhead light can signal to your brain that it’s time to wind down for sleep (and release melatonin to make you tired). While limiting phone use can help, you can also swap “big lights” for softer lighting like lamps and a calming orange or red light on your Hatch Restore.

Keep a Consistent Schedule

Consistency is one of the most underrated components of sleep hygiene. Your internal clock thrives on predictable cues, so whenever you can, try to go to bed and wake up at around the same time each day (ideally, even on weekends). Need help staying on schedule? Your Hatch Restore can remind you when it’s time to start getting ready for bed with a customized light and sound pairing, so you can start your calming routine.

Take Care of Your Body

Physical activity during the day is a great habit for overall well-being, but it can also support healthy sleep by creating sleep pressure (basically, making you tired). Try to be mindful of your caffeine intake throughout the day — coffee or other caffeinated drinks too close to bedtime can throw off sleep. Alcohol consumption matters too. While you might feel more relaxed at bedtime, drinking can actually cause you to wake up more through the night (and feel worse in the morning).

Set Up a Cozy Sleep Space

A few simple tweaks to your sleep environment can make it easier to fall and stay asleep each night. Choose soft and breathable bedding, minimize light exposure in your room with blackout shades or a sleep mask, and keep your room cool. If your home or neighborhood are noisy, you can block out distractions with an ambient sound on your Hatch Restore (calming, low-frequency brown noise is a favorite).

Wind Down With Relaxation Techniques

A simple, calming bedtime routine provides another strong cue to your mind and body that it’s time to wind down (especially after an especially stressful or busy day). Choose a few relaxing activities to help you unwind in the 20 or 30 minutes before bed. Maybe you change into PJs, read a few chapters of a book, and then listen to a sleepy podcast on your Hatch Restore. Or perhaps you do a few minutes of yoga followed by a cup of herbal tea and a deep breathing exercise.

No matter what you choose, the important thing is dedicating time to transition to a more restful state. With consistency, you’ll be well on your way to better sleep and more refreshed mornings.

Find out how Hatch Restore can help you build a consistent bedtime routine for better sleep and more energized mornings.

Frequently Asked Questions

How long does it take for better sleep habits to start working?

Sleep hygiene isn't an overnight fix. Some people notice improvements within a few days, while others may need several weeks of consistently practicing healthy sleep habits before seeing meaningful changes.

Do sleep hygiene tips work if I have insomnia?

Healthy sleep habits can support better sleep for many people, but they aren't always enough to treat chronic insomnia. If sleep problems last for several weeks or interfere with daily life, it's a good idea to talk with a healthcare provider. They may recommend treatments such as cognitive behavioral therapy for insomnia (CBT-I), which is considered a first-line treatment for chronic insomnia.

Is it OK to use technology as part of a bedtime routine?

It depends on how it's used. Interactive activities like checking email or scrolling social media can make it harder to wind down, while passive, sleep-focused tools like calming audio or guided relaxation may support a more consistent bedtime routine.

References

1. AlShareef S. M. (2022). The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep science (Sao Paulo, Brazil), 15(Spec 2), 318–327. https://doi.org/10.5935/1984-0063.20200128
2. de Menezes-Júnior, L. A. A., Sabião, T. D. S., Carraro, J. C. C., Machado-Coelho, G. L. L., & Meireles, A. L. (2025). The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC public health, 25(1), 3362. https://doi.org/10.1186/s12889-025-24618-8
3. Chaput, J.-P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., & Ross-White, A. (2020). Sleep timing, sleep consistency, and health in adults: A systematic review. Applied Physiology, Nutrition, and Metabolism, 45(10), S232-S247. https://doi.org/10.1139/apnm-2020-0032