If you often find yourself waking up at 2am, tossing and turning, or feeling unrefreshed in the morning, it may not just be stress or nutrient deficiencies — it could be your sleep hygiene.

Sleep hygiene isn’t about being spotless; it’s the science-backed set of daily habits and environment changes that train your body for deeper, healthier sleep. 

At Lygon Everyday Chemist, we help patients pair the right nutrition with proper sleep hygiene to finally achieve restorative rest.

What is Sleep Hygiene?

Sleep hygiene is simply the behaviours and routines that influence your sleep quality. Poor sleep hygiene - like scrolling on your phone in bed or drinking coffee too late - can trigger night-time wake-ups (often around 2am). 

Good sleep hygiene helps keep your body clock in rhythm and reduces stress on the nervous system.

Top 7 Sleep Hygiene Tips

1. Keep a Consistent Bedtime

Go to bed and wake up at the same time every day, even on weekends. This trains your circadian rhythm and makes 2am wake-ups less likely.

2. Limit Screens Before Bed

Blue light from phones, tablets, and TVs suppresses melatonin, your sleep hormone. Aim for a tech curfew 1 hour before bed.

3. Create a Bedroom Sanctuary

Cool, dark, and quiet rooms are best. Use blackout curtains, switch off standby lights, and keep the temperature around 18–20°C.

4. Watch What You Eat & Drink

• Avoid caffeine after 2pm
• Limit alcohol close to bedtime (it fragments sleep)
• Choose light, balanced dinners to prevent digestion-related wake-ups

5. Wind Down with a Routine

Reading, gentle stretching, or listening to calming music signals your brain it’s time to switch off. Consistency matters more than complexity.

6. Get Morning Sunlight

Exposure to daylight within the first hour of waking helps reset your body clock and supports melatonin production at night.

7. Pair with the Right Nutrients

Magnesium, B6, vitamin D, iron, and vitamin C all play roles in healthy sleep. (See our blog: “Why Do You Keep Waking Up at 2am? The Role of Vitamin Deficiencies in Night-Time Wakefulness”).

Why Sleep Hygiene Matters

Poor sleep has been linked to:

• Weakened immunity
• Higher risk of diabetes and heart disease
• Mood changes and irritability
• Reduced focus and memory

The good news? Even small tweaks in your habits can bring huge improvements in sleep quality.

Let Us Help You Sleep Better

At Lygon Everyday Chemist in Brunswick East, we specialise in sleep health. 

Our team can:

• Review your lifestyle and nutrition for sleep
• Recommend the right sleep-support supplements
• Provide CPAP support if sleep apnoea is a concern
• Partner with your GP for a holistic approach

Book a consultation today and discover how better sleep hygiene and the right nutrient support can help you sleep through the night.