RestoreAdults
The Best 6-Step Sleep Routine for Light Sleepers
Ashley Abramson
Light sleep can affect energy levels, but simple routine tweaks can help you sleep longer and deeper — so you can wake up feeling more rested each day.
Being a light sleeper can be frustrating. You want to wake up feeling refreshed, but instead, you toss and turn all night and struggle with focus and energy the next day. While you can’t always control certain factors related to light sleep — like outside noise and life’s stress — you can kickstart a routine that helps you sleep deeper.
The best 6-step sleep routine for light sleepers is one that calms your mind and body for rest while building healthy habits that support your circadian rhythm, your body’s internal clock. Below, find a science-backed, six-step routine featuring Restore and other top-rated sleep gadgets
Why Light Sleepers Need A Proven Routine
Light sleep, frustrating as it is, can mean different things for different people. First, the sleep science: Your body goes through multiple sleep stages each night, some involving deeper rest and relaxation than others. Light sleep is when your brain is still slightly active as your breathing and heart rate start to slow down for deeper rest. During this time, it’s still pretty easy to wake up from outside stimuli.
Some people are more sensitive and stay in this state for longer than others. Maybe you tend to wake up at the drop of a hat (like every time your partner moves around or anytime someone honks their horn outside). Or maybe you just feel like you don’t ever sleep deeply enough to wake up truly rested.
Key Triggers That Wake Light Sleepers
When you’re in a light sleep phase, your body is still somewhat alert to what’s happening in your environment. You may not even “feel” like you’re actually asleep, even though you technically are. Everybody’s different, but some of the most common triggers that interrupt light sleep are:
- Noise spikes: Sirens, traffic, pets, and roommates
- Light leaks: Streetlights and electronics
- Body cues: Late caffeine consumption, alcohol, or elevated stress hormones
No matter what causes you to stir, a sleep routine is one of the best ways to help you wind down (and stay that way). Along with helping your brain and body shift to sleep mode after a busy day, a predictable pattern helps regulate your circadian rhythm (the internal clock that determines when you get sleepy and when you wake up).
Along with blocking outside noise that can wake you up, Hatch Restore can help you set up a bedtime routine with customized, relaxing light and audio pairings (think deep breathing exercises with cozy sunset light whenever you get in bed). This routine can signal to your body that bedtime is time for rest, and over time, you’ll start to associate these activities with winding down — which can set the stage for deeper sleep.
Six-Step Sleep Routine For Light Sleepers
Consistency is the name of the game when it comes to improving light sleep (and sleep in general). Below, learn more about how Hatch Restore can help you set up a science-backed routine that supports deeper sleep throughout the night.
Step 1 – Set A Consistent Bedtime Reminder
Going to bed at the same time each night can help regulate your circadian rhythm and make it easier to fall and stay asleep. To help remind you when it’s time to start getting ready for bed, you can set a personalized bedtime reminder on your Hatch Restore. Just choose the time you want to start settling down each night, and your Restore will automatically turn on a custom sound and light duo to remind you.
Step 2 – Practice Restore Relaxation
After a busy or stressful day, it can be hard to shift gears into rest mode. Adding a relaxing element to your Restore bedtime routine can help soothe your mind and body, making it easier to fall and stay asleep through the night. Whether you prefer guided mindfulness meditation audio with a cozy sunset light backdrop or deep breathing to a calming waterfall sound, choose bedtime activities that help you kick the day’s stressors to the curb.
Step 3 – Eliminate Blue Light And Screen Distractions
Blue light from electronics can trick your body into thinking it’s day time, which can interfere with your quality of rest. It’s not always possible or realistic to put away your device a few hours before bed, but if your goal is to sleep more deeply, try to make some simple adjustments to your phone or computer routine.
Enabling night shift on your phone can reduce your blue light exposure, and so can wearing blue-light blocking glasses. If possible, put your phone to bed by plugging it in outside of your room by a certain time. Once you set up a routine on your Restore, it’ll automatically play on your Restore before bed, so you don’t have to rely on your phone to prepare for sleep.
Step 4 – Optimize Bedroom Environment With Top-Rated Gadgets
Adding the right sleep improvement products to your routine can support your healthy bedtime habits. Restore can help you fall asleep phone-free with its science-backed sleep sounds, night light, and sunrise alarm features, along with calming audio that helps set the stage for rest and relaxation. Other top-rated sleep gadgets, whether a cooling mattress fan or a blackout sleep mask, can help support your routine by making your sleep environment more comfortable and conducive to deep rest.
Step 5 – Align Circadian Rhythm Using Smart Lighting
Your circadian rhythm relies on outside cues — primarily, from light — to determine when it’s time to wake up and go to bed. The gradual sunrise alarm on Hatch Restore is a great way to expose your body to light that sets your circadian rhythm in motion, without the jarring alarm that can start your day on a stressful note. Choose a combination of sunrise light colors and cozy sounds to wake up feeling calm but energized.
Step 6 – Tweak Your Routine As Needed
Once you land on your light sleep routine, try it out for a few weeks and keep track of your sleep — what you’re doing each day and night, and how often you’re waking up at night, and how rested you feel in the morning. If needed, make tweaks to your daily or nightly schedule and see if your sleep quality improves.
Wearable sleep devices like an Apple Watch or Whoop can help you track sleep data over time, but keep in mind some wearables can impact sleep (whether requiring a screen or just making you overly aware of your sleep quality). Also, wearables don’t actually support a routine, which is the most important foundation of healthy sleep habits.
Frequently Asked Questions
Is A Smart Alarm Clock Better Than A Phone Alarm For Light Sleepers?
Yes. Smart alarm clocks like Restore can reduce blue light exposure that can cause light sleep and use multi-stage tones and lights that wake light sleepers gently, improving morning alertness and energy throughout the day.
Can Restore Replace Sleep Medication?
Hatch Restore supports relaxation and can reduce reliance on sleep medication, but it should complement, never replace, doctor-prescribed treatments unless approved by a healthcare professional.
What’s The Most Affordable Complete Sleep Routine Kit?
Which sleep tools you integrate into your routine depend on many factors, from your personal preferences to your budget. If you’re hoping to get better sleep but you don’t want to add numerous devices into your routine, Hatch Restore offers a comprehensive solution, integrating features like a white noise machine, night light, sunrise alarm, and more.
How Long Until The Six-Step Routine Improves My Sleep Quality?
Everyone’s different. Most light sleepers notice measurable improvements with a few weeks of consistent practice. If you’re still struggling to fall or stay asleep after a couple of weeks, it may be a good idea to check in with your medical provider.
