Sleep Hygiene: The Behavioural Science Behind Better Health
No, it doesn't mean changing the sheets regularly!
Originally developed in the late 1970s to support those with mild to moderate insomnia, sleep hygiene has evolved into a powerful practice everyone can benefit from. It refers to the habits and environmental factors that promote consistent, high-quality sleep. Think of it as a toolkit of strategies designed to create a restful sleep environment and support healthy sleep patterns - no matter your lifestyle.
Why Sleep Hygiene Matters for Health and Recovery
We often talk about what you eat and how you move - but how you sleep is just as important. Sleep hygiene is the science-backed practice of creating habits and environments that promote high-quality, restful sleep. And it’s more than just going to bed early.
At Nuasan, we know that optimal health requires more than a strong workout or the right nutrition. Whether you're training for a race or managing daily stress, sleep is your foundation. Research shows that adults need 7-9 hours of quality sleep per night to support everything from muscle repair to immune function and emotional balance.
The Link Between Sleep, Exercise and Diet
When you’re active - whether casually or competitively - your body demands deeper rest to recover, rebuild muscle, and regulate metabolism. Sleep enhances the effects of exercise by releasing growth hormone and reducing cortisol (the stress hormone). A lack of sleep, on the other hand, can lead to fatigue, reduced performance, and increased risk of injury.
Even your diet is impacted by sleep. Sleep deprivation has been shown to affect hunger hormones (ghrelin and leptin), increasing cravings for sugary and high-fat foods.
That’s why establishing proper sleep hygiene isn’t just about avoiding screen time or switching off the lights - it’s a wellness essential.
Top Tips to Improve Your Sleep Hygiene
1. Stick to a Sleep Schedule
Consistency is key when it comes to your internal body clock, known as the circadian rhythm. When you go to bed and wake up at the same time every day, you train your brain to expect sleep, making it easier to fall asleep and wake up feeling refreshed.
Science says: A study published in Scientific Reports found that irregular sleep schedules - especially varying wake times - are linked to lower academic performance and poorer mental health outcomes in adults and students alike. Regularity helps your body predict melatonin (sleep hormone) release, leading to deeper sleep.
2. Create a Calm Sleep Environment
Your sleep environment plays a huge role in your ability to fall and stay asleep. Noise, light pollution, and room temperature all impact the quality of your rest.
Science says: According to the National Sleep Foundation, the ideal sleep temperature is between 16–18°C. Studies show that even small increases in room temperature can cause fragmented sleep and reduce the time spent in restorative REM sleep. Darkness also matters - exposure to artificial light can suppress melatonin and shift your circadian rhythm.
3. Avoid Stimulants Late in the Day
Caffeine has a half-life of 5-6 hours, meaning half the dose can still be in your system at bedtime if consumed in the afternoon. Even if you manage to fall asleep, it can significantly reduce deep sleep stages.
Science says: A study from Journal of Clinical Sleep Medicine found that consuming caffeine even 6 hours before bedtime reduced total sleep time by over an hour and increased sleep disturbances.
Instead, opt for herbal teas like chamomile or magnesium-rich snacks such as bananas, almonds, or dark leafy greens in the evening - they naturally support relaxation.
4. Get Morning Light Exposure
Sunlight exposure in the morning is one of the most powerful tools for regulating your circadian rhythm. It triggers cortisol (which helps wake you up) and suppresses melatonin, helping you feel alert during the day and sleepy when it's dark.
Science says: Research from the Journal of Clinical Endocrinology & Metabolism shows that natural daylight in the morning can increase melatonin onset at night, leading to faster sleep initiation and better overall sleep quality. A 20-minute walk outdoors in the morning can make a big difference!
5. Wind Down with a Nighttime Ritual
Just as athletes warm up before training, your body needs signals to prepare for sleep. A relaxing wind-down routine helps lower cortisol levels and ease the transition from wakefulness to rest.
Science says: In a 2015 study from the Journal of Occupational Health Psychology, participants who engaged in a nightly wind-down routine (like bathing or stretching) reported better sleep quality and reduced pre-sleep arousal compared to those who did not.
This is where products like Nuasan’s magnesium-infused body wash and moisturiser can play a pivotal role - they provide the sensory cues and muscle relaxation that promote a peaceful sleep state.
Wind Down with Nuasan: A Magnesium-Infused Ritual
Creating a soothing bedtime ritual doesn’t have to be complicated - and Nuasan’s Active Body Wash and Body Moisturiser are perfect tools to help you unwind.
Both products are enriched with Magnesium, a powerful mineral that not only supports muscle recovery but also helps calm the nervous system and promote restful sleep.
Step 1: Shower Away the Day
Lather up with Nuasan Active Body Wash, packed with Magnesium and Arnica to relax tired muscles and ease joint stiffness. The uplifting peppermint and aloe scent feels like a spa moment at home. It also doubles as a bath soak, for extra relaxation before bed.
Step 2: Lock in Calm with Moisturiser
Follow up with Nuasan Active Body Moisturiser, designed to nourish skin and relax muscles. Its quick-absorbing blend and calming scent of Macadamia, Oat, and Magnesium means no sticky residue - just supple, comforted skin and a body ready for rest.
Shop Nuasan Active Body Moisturiser
Prioritising sleep hygiene is one of the most impactful things you can do for your wellbeing. It helps balance your mood, improve your workouts, and make healthier food choices - all while reducing stress and supporting skin and body repair.
With Nuasan, you’re not just caring for your skin; you’re nurturing your whole self. Add our magnesium-rich body wash and moisturiser to your evening ritual, and let your body thank you in the morning.
Further Reading
https://www.sleepfoundation.org/how-sleep-works
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
https://www.nature.com/articles/s41598-017-03171-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
https://jcsm.aasm.org/doi/10.5664/jcsm.3170