How to Sleep Faster By Breaking All Of The 'Sleep Hygiene' Rules
Let’s be real—sleeping well can be elusive. We've all heard the same old advice about winding down before bed: no screens, no caffeine, no heavy meals, and a consistent bedtime.
But what if I told you that breaking some of those "sleep hygiene" rules might actually be the key to sleeping faster and better?
Sound counterintuitive? It’s not.
Many of the so-called "rules" around sleep have been drilled into our heads for years, but recent research and personal experiences suggest that we can sometimes throw them out the window and still get better rest.
In fact, breaking a few sleep hygiene rules can actually help you fall asleep faster and wake up feeling more refreshed.
Ready to try something a little unconventional? Keep reading.
1. Forget the No Caffeine After 2 PM Rule
Ah, caffeine—the thing that helps us get through the day.
The usual advice is that you shouldn’t drink coffee or any other caffeinated beverage after 2 PM. But let’s be honest—how many of us rely on that mid-afternoon pick-me-up to make it through the rest of the day?
Here’s the kicker: Recent studies suggest that caffeine doesn’t always have as big of an impact on your sleep as we’ve been led to believe.
Sure, caffeine is a stimulant, but its effects on your sleep cycle depend on a few factors, such as your genetics, the amount you consume, and how sensitive you are to it.
For some people, having a cup of coffee in the afternoon doesn’t interfere with sleep at all.
If you love your afternoon coffee or tea and find that it doesn’t negatively affect your sleep, keep enjoying it! Of course, it’s important to know your limits. Start paying attention to how caffeine affects you individually.
Maybe a small cup in the late afternoon is fine, but a double espresso right before bed is a no-go.
2. Ignore the ‘No Screen Time’ Before Bed Myth
Another classic sleep rule: no screen time at least 30 to 60 minutes before bed. The theory behind this is that the blue light emitted by phones, tablets, and computers disrupts your body’s natural production of melatonin, the hormone responsible for regulating sleep.
But here’s the truth: not everyone is as affected by blue light as we’ve been led to believe.
In fact, if you’ve ever found yourself happily scrolling through social media or reading your favorite book on your Kindle just before falling asleep, you’re not alone.
Some people actually find that using screens in the evening helps them relax and wind down.
If you’re someone who enjoys reading or watching TV before bed and it helps you feel relaxed, then go for it!
The key is to be mindful of your overall wind-down routine. If screen time leaves you feeling more awake than relaxed, try using blue light filters or experimenting with dim lighting and low-stimulation content.
Why Breaking This Rule Might Be Just What You Need:
Relaxation: Engaging in an activity you enjoy, such as watching a show or reading, can actually help you relax before bed, making it easier to fall asleep.
Blue light isn’t always a big deal: Some people may not be as sensitive to blue light disruption as others. It’s all about how your body reacts.
Build Your Own Routine: There’s no one-size-fits-all when it comes to sleep. Finding what works for you and making it a consistent part of your bedtime routine is more important than strictly following sleep hygiene rules.
3. Embrace the Night Owl Lifestyle (Sometimes)
We’ve all been told that going to bed at the same time every night is essential for quality sleep. But what if your natural sleep rhythm doesn’t align with the 10 PM bedtime that’s “recommended”?
Should you force yourself to sleep earlier even though your body craves a late-night routine?
Actually, maybe not.
If you’re naturally a night owl, forcing yourself to go to bed at 10 PM every night may actually cause more stress, making it harder to fall asleep and impacting the quality of your sleep. Forcing your body to conform to a schedule that doesn’t feel natural can create sleep anxiety and frustration. Instead, listen to your body’s cues.
If you’re a night owl, try adjusting your bedtime to better match your natural rhythm.
It might take some experimentation, but go to bed when you feel tired, not because the clock tells you it’s time to sleep. If you’re waking up feeling refreshed and productive, then your sleep schedule is likely working for you.
4. Skip the Wind-Down Routine (For the Right Reasons)
A common piece of advice is to develop a “wind-down routine” that helps signal to your body that it’s time to sleep. Think of things like warm baths, essential oils, calming music, or reading a book (here’s my go-to evening journaling routine!).
But here’s the catch—what works for one person doesn’t always work for everyone.
If you’re someone who finds a wind-down routine to be too structured or even stressful, it might be time to break the rule and do something a little different.
Perhaps you don’t need a long ritual before bed to fall asleep quickly. Maybe a short mindfulness meditation or just dimming the lights will do the trick.
Experiment with different types of wind-down routines. If a warm bath and reading aren’t your thing, try a quick 5-minute meditation or journaling to clear your mind.
The key is to experiment and figure out what feels most comfortable and relaxing for you.
Why you might want to skip the wind-down routine:
Personal preferences: Some people find certain wind-down activities stressful, like having to follow a set routine. It’s okay to skip it if it’s not right for you.
Minimalist approach: Sometimes, the best wind-down routine is simply dimming the lights and allowing your body to naturally transition into sleep mode.
Sleep doesn’t have to be complicated: Focus on what truly helps you relax rather than sticking to a lengthy routine just because you “should.”
5. Break the ‘Sleep in a Dark Room’ Rule
We’ve all been told that sleeping in complete darkness is essential for a good night’s rest. While there’s truth to this, for some people, a bit of light actually promotes a better sleep environment. Soft, ambient lighting or even the glow from a nightlight or the moon can provide comfort and help them sleep more soundly.
Plus, some people find that a small amount of light can alleviate feelings of anxiety and fear of the dark.
This is particularly true for those who suffer from anxiety, trauma, or other mental health challenges that make a completely dark room feel unsettling.
If you find yourself feeling anxious in a pitch-black room, experiment with adding a soft nightlight or keeping the curtains slightly open to let in natural light. A low, warm light can be soothing without disrupting your sleep.
I really like this natural light from Amazon! You can adjust the settings to suit your needs.
6. Embrace Unconventional Bedtimes and Wake Times
We’ve all heard the mantra: "Get 8 hours of sleep every night." But what if the idea of rigidly sticking to this "8 hours" is stressing you out more than it’s helping?
The truth is, the number of hours you need to sleep can vary based on factors like your age, lifestyle, and overall health. Some people thrive on 7 hours, while others might need 9.
Additionally, waking up at the same time every day is often touted as an essential sleep rule, but in reality, your body may not need such a strict wake-up schedule.
If your body feels rested after sleeping for a few hours later on the weekends, that’s okay.
Stop stressing over a specific number of hours of sleep. Focus on how you feel when you wake up and whether you're rested. If you feel good after 7 hours of sleep, don't force yourself to lie in bed for 8 hours. Adjust based on your body's natural needs.
Breaking the "sleep hygiene" rules might feel like going against conventional wisdom, but it’s all about figuring out what works best for your body. The truth is, no one sleep routine fits all, and sometimes it’s the unconventional methods that help us rest the most effectively.
So, embrace your individuality when it comes to sleep. Experiment, tweak, and break a few rules along the way. You might just find that by breaking the sleep hygiene guidelines, you fall asleep faster and wake up feeling more refreshed than ever.
Now, it’s your turn to create your own sleep rules—no pressure, just results. Sweet dreams!
