14 min

Sleep Hygiene: Building Your Perfect Night Routine

Create a science-backed evening routine that promotes deep, restorative sleep and improves your daytime energy.

Key Takeaways

  • Blue light exposure after 8 PM disrupts melatonin production
  • A cool room temperature (18-20°C) promotes better sleep
  • Consistent sleep and wake times matter more than total hours
  • A wind-down routine signals your brain to prepare for sleep
Sleep Health

Instructor

Arjun Mehta

Author

Mindfulness educator and certified yoga therapist specializing in stress management techniques for urban professionals.