Now that we have a basic understanding of hygge, let’s explore specific hygge-inspired practices that can positively impact sleep.

1. Create a Cozy Sleep Environment

One of the fundamental aspects of hygge is creating a cozy, inviting atmosphere. For sleep, this means transforming your bedroom into a sanctuary for rest. Sleep medicine specialists often recommend that a bedroom should be a restful space free from distractions like work, technology, and clutter.

How to Make Your Bedroom More Hygge:

• Dim lighting: Avoid bright, harsh lighting in your bedroom before bed. Use soft lamps or candlelight to create a soothing environment. Studies show that dim lighting signals your brain that it is time to wind down, which in turn promotes the release of melatonin, the sleep hormone.
• Use natural materials: Bedding made of natural fibers like cotton, bamboo, or linen can promote better sleep by regulating body temperature. Comfortable blankets and pillows can also enhance the feeling of warmth and safety.
• Keep clutter at bay: A clutter-free bedroom reduces stress and creates a calm, peaceful atmosphere. Incorporating minimalist decor and functional furniture is key to achieving hygge in your bedroom space.

2. Adopt a Wind-Down Routine

A core component of sleep hygiene is maintaining a consistent bedtime routine, which fits perfectly within the hygge philosophy. Sleep psychologists recommend winding down at least an hour before bed to help your body transition from wakefulness to sleep.

Hygge-Inspired Wind-Down Activities:

• Reading a book: Choose a relaxing, feel-good book rather than something too stimulating or stressful. Reading is a great way to unplug and relax your mind.
• Drinking a warm, caffeine-free beverage: A warm drink like chamomile tea or warm milk before bed can have calming effects. Avoid caffeine and sugar, which may disrupt your sleep cycle.
• Listening to soothing music: Soft, slow-tempo music can lower heart rates and help you feel more relaxed. Creating a playlist with calming tracks can foster a sense of peace before bed.
• Taking a warm bath: A bath, especially if scented with lavender or other calming essential oils, can signal to your body that it is time to sleep. The drop in body temperature after the bath helps induce drowsiness.

3. Focus on Emotional Well-Being

The emotional component of hygge emphasizes feelings of safety, love, and happiness—emotions that are beneficial to a good night’s sleep. Mental well-being is closely tied to sleep quality, and anxiety or stress can severely disrupt your rest. Sleep psychologists and doctors alike recommend managing stress levels for improved sleep outcomes.

How Emotional Hygge Enhances Sleep:

• Practice gratitude: Before bed, reflect on positive moments from your day. Journaling about things you are thankful for can reduce feelings of stress and anxiety, making it easier to fall asleep with a peaceful mind.
• Cultivate connections: Whether it’s spending time with loved ones or simply cuddling with a pet, feeling emotionally supported can create a sense of security that translates into better sleep.
• Meditation and mindfulness: Hygge encourages being in the moment, and mindfulness exercises like meditation are perfect for reducing pre-sleep anxiety. Many doctors recommend mindfulness practices to alleviate sleep disorders like insomnia.

4. Engage the Senses for Relaxation

Hygge emphasizes the importance of sensory pleasure—an experience that can also enhance relaxation and, consequently, sleep. Engaging the senses can trigger a calming response in the body and promote relaxation.

Sensory Hygge Tips for Better Sleep:

• Touch: Use soft bedding and cozy blankets to create a sense of comfort. Weighted blankets, for example, can help reduce anxiety by providing deep touch pressure, which promotes feelings of calm.
• Smell: Incorporate aromatherapy into your nighttime routine. Essential oils like lavender, chamomile, and sandalwood are known for their sleep-promoting properties. Many studies suggest that aromatherapy can reduce stress and improve sleep quality.
• Sound: Natural sounds, like rain or ocean waves, can be very calming and help mask disruptive noises from your environment. White noise machines or apps that provide nature sounds can help you relax.

5. Set a Consistent Sleep Schedule

Consistency is key to healthy sleep patterns, and hygge promotes the idea of routine and balance. Sleep medicine specialists recommend sticking to a consistent sleep schedule to regulate your body’s circadian rhythm, which controls sleep-wake cycles. Going to bed and waking up at the same time every day—even on weekends—helps your body know when it’s time to sleep and wake up.

Hygge and the Circadian Rhythm:

By aligning your lifestyle with the rhythms of nature, as hygge encourages, you can optimize your body’s internal clock. Simple steps like waking up with natural sunlight and winding down as the day grows darker help regulate melatonin production, leading to better sleep quality.