Sleep Hygiene Explained: Your Care Ritual for Restful Nights

A restless night. Sheets twisted. The air thick and still. In summer, even the most familiar sleep routine can unravel. Longer daylight hours, warmer temperatures, and disrupted schedules quietly interfere with the body’s natural rhythms - leaving us tired, irritable, and unable to fully rest.

This is where sleep hygiene becomes important. Rooted in science and refined through routine, good sleep hygiene means creating the right environment - and rituals - for restorative sleep. From cooling the room to quieting the mind, small shifts can make a real difference, helping signal to the body that it's time to unwind.

In this guide, we’ll explore sleep hygiene and how to improve it during the summer months. You'll find practical tips for winding down, staying cool, and supporting the body’s natural ability to restore itself overnight. Find out how your BIRKENSTOCK Care Essentials can elevate your pre-bed routine, and discover ideas to make every care moment count. You might just find yourself counting fewer sheep tonight…

Did You Know? Five Well-Rested Facts

• The longest anybody has stayed awake is 11 days. In 1964, a 17-year-old set a world record for wakefulness as part of a school science fair. Don’t try this at home!

• Otters hold hands while they sleep. This keeps them from drifting apart while floating on their backs in the water. A natural cuddle instinct.

• Nap cafés are a thing. In cities like Tokyo and Seoul, you can rent a pod by the hour to catch up on sleep between meetings or trains.

• Sleeping on the job can be a good thing. Inemuri is the Japanese practice of taking short naps, particularly at work or during meetings, and is seen as a sign of dedication.

• Some snails can ‘sleep’ for up to three years. When conditions aren’t ideal - like during drought - they simply hibernate and wait it out.

What Is Sleep Hygiene - and Why Does It Matter?

Sleep hygiene is simply the set of habits and environmental factors that support deep, restorative sleep. And in a world where good rest can feel elusive, these small, consistent behaviors matter more than ever.

What Does Sleep Hygiene Mean?

At its core, sleep hygiene focuses on two things: routine and environment. Through cues and rituals, it can help to regulate the body’s internal clock - or circadian rhythm - which plays a vital role in how easily you fall asleep, and how refreshed you feel the next day.

• The phrase sleep hygiene appeared over a century ago, when it was used to describe the health effects of poor sleep habits.

• In 1939 ‘the Father of modern sleep science’ Nathaniel Kleitman wrote about the hygiene of sleep and wakefulness, focusing mostly on the science of how we sleep.

• In the 70s, psychologist Peter Hauri shaped the term as we know it today - introducing a set of practical, behavioural tips to help people sleep better without medication.

Why is it Called Sleep Hygiene?

The term draws a parallel with physical care: Just like we practice good dental hygiene to keep our teeth healthy, good sleep hygiene is about protecting and improving the quality of our sleep, through our daily choices.

Why is Sleep Hygiene Important?

Sleep is when your body repairs, rebalances and restores. When we’re well rested, we think more clearly and can feel more emotionally balanced - with great implications for our skin. Deep sleep supports everything from hormone regulation to the processing of memories - meaning those hours of rest are anything but passive.

What Happens in the Body When We Fall Asleep?

To understand good sleep hygiene, we need to understand what’s happening in the body before we drift off. Because falling asleep isn’t only about feeling tired - it’s the result of a carefully timed set of changes inside the body. When your sleep hygiene supports these natural processes, better rest can come more easily.

1. Melatonin is released: As sunlight fades, the brain begins producing melatonin, the hormone that tells your body it’s time to sleep.

2. Core body temperature drops: Your body cools slightly to prepare for rest. A lower temperature helps trigger sleep and keep it deep.

3. Heart rate and brain activity slow: These shifts help the body conserve energy and begin physical and mental recovery.

4. Circadian rhythm takes over: Your internal clock - regulated by light exposure and routine - coordinates all these signals, telling your body when to feel awake and when to wind down.

Why Does Sleep Feel Harder in Summer?

Those fun-filled summer days mean lots of us want to be out and about through the sunny season. But long summer nights can feel less enjoyable when sleep is elusive. So what’s going on - why is it harder to get a good night’s sleep in summer?

• Extra daylight can delay production of the sleepy hormone melatonin, making it harder to feel sleepy.

• Heat raises your core body temperature, interfering with your ability to fall and stay asleep.

• Even those late dinners, vacations and social events can throw off your routine.

How to Tell If Your Sleep Hygiene Needs a Reset

Good sleep hygiene is about creating consistent conditions for rest, but it’s surprisingly easy to fall into patterns that work against that. Not sure if your sleep routine is working for you? These are common signs that it might need a reset:

• Difficulty falling or staying asleep: Trouble drifting off frequently could point to disrupted sleep patterns.

• Feeling tired during the day: Low energy, mood swings, or brain fog are often signs your sleep quality needs attention.

• Waking up stressed or unrested: If you start the day already feeling overwhelmed, your body may not be getting the full benefit of rest.

Summer Habits That Disrupt Good Sleep Hygiene

Modern life is busy and modern tech is designed to keep us engaged. These everyday factors can interfere with the body’s natural rhythm and delay sleep:

• Inconsistent sleep and wake times: With all that added social time, going to bed and waking up at different times each day can confuse your internal clock.

• Using screens before bed: Late-night scroller? Blue light from phones, laptops, or TVs can suppress melatonin and delay sleepiness.

• Stimulants: Caffeine takes around 10 hours to leave the body, so that afternoon iced coffee could be having an effect.

• Lack of a wind-down routine: Summer may be all go-go-go, but jumping straight from activity into bed can leave your mind racing and your body too alert to relax.

Try This Pre-Bed Sleep Hygiene Care Ritual

What you do in the hour before bed can set the tone for how easily you fall asleep, how deeply you rest, and how you feel in the morning. So start your sleep hygiene ritual tonight. Small, sensory moments that gently guide your body and mind toward sleep.

1. Start with a cooling foot soak: This can help release excess heat through the feet and gently lower your core temperature.
How? Add four spoonfuls of Relaxing Bath Salts into a basin of cool water, let the salts dissolve, and soak for at least 20 minutes.

2. Follow with a calming foot massage: Foot massage can help to ease tension, relax the nervous system, and transition the body into rest.
How? Pat your feet dry, then massage a few drops of Comforting Dry Oil into your feet and body using slow, circular motions. You might even try our Signature Foot Massage.

3. Inhale deeply as you massage: Scent has a direct link to the brain’s emotional center, and can help to calm the mind, preparing the body for sleep.
How? As you massage, breathe deeply and let the scent of natural essential oils calm and comfort.

4. Write it down, let it go: Journaling can help clear mental clutter and reduce bedtime overthinking.
How? Take five minutes to jot down a few thoughts, tomorrow’s to-dos, or something you're grateful for.

5. Finish with a short mindfulness practice: This can help encourage the body to shift into rest mode by calming the nervous system.
How? Try a short breathing exercise or body scan - just a few minutes of focused stillness can make a difference.

Common Summer Sleep Disruptors - and How to Ease Them

From rising temperatures to overstimulated minds, small environmental factors can quietly sabotage your ability to rest.

• Too hot? Swap heavy bedding for breathable cotton or linen top sheets. Try a fan to keep air moving, and keep a glass of iced water by your bed to stay hydrated and cool throughout the night.

• Too light? Long days and early sunrises can delay melatonin release. Use blackout curtains or a soft eye mask to keep things dark and sleep-ready.

• Too noisy? Open windows can mean more sounds from outside. Try ear plugs, a white noise machine, or a calming playlist to mask disruptions and create a more restful soundscape.

• Too sticky? Stick to light, loose-fitting pajamas, or, if comfortable, try sleeping with nothing on. Stay hydrated during the day, and try a cooling shower before bed.

• Too restless? Power down your screens an hour before bed, and try a short breathing exercise, body scan, or even journaling to help shift mental energy away from the day.

Care for What Moves You, Even While You Sleep

Ready to say goodbye to restless nights? This is sleep as active care. And in summer, when everything feels a little louder and brighter, it matters even more.

We believe in supporting the body’s natural rhythms - with expert-approved formulas to help every care moment feel intentional. Whether it’s a cooling foot soak or a few mindful breaths before bed, even small edits to your routine can support better rest over time. So tonight, take the time. Protect your rest. And if you need a little inspiration along the way, we’re sharing more summer wellness ideas and rituals @BIRKENSTOCKCareEssentials.

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