THE TEA: OPENING NOTES FROM TRACIANA
Have you ever been so tired that even rest feels unreachable? I have. That’s why Anjali’s story stayed with me.
In a world that rewards overextension, her reflection on sleep is more than timely—it’s necessary.
Let it be a quiet reminder: reclaiming rest is not about doing less—it’s about becoming more aligned.
—Traciana
Rediscovering the Science and Soul of Rest
By Anjali Perera
Sleep hygiene refers to a variety of practices with the common goal of improving one’s quality, quantity, and timing of sleep. American psychologist Nathan Kline originally coined the term in 1946, but its meaning is more relevant than ever today. Below, we’ll explore why everyone should incorporate sleep hygiene into their daily routines.
As a neuroscientist and a person navigating the chaos of modern life, sleep has always been a fascinating intersection of my work and personal experience. Growing up in Sri Lanka, sleep was revered in my family—an act of restoration deeply intertwined with rituals of well-being. Yet, as I transitioned into the relentless pace of academia, chasing my Ph.D. in Amsterdam, my relationship with rest began to unravel.
My colleague Beti inspired me to delve into the concept of sleep hygiene a few years ago. She was involved in many projects that kept her awake well into the night as a company manager. But after being on the go so much during the day, she couldn’t understand why she wasn’t sleeping at night. She was so exhausted that she should have been dozing off as soon as her face hit the pillow, but it never seemed to happen.
Her story resonated deeply with me. I, too, had felt the weight of sleepless nights, wondering why my mind raced even when my body was begging for rest. Beti’s attempt to “force” sleep by filling her bedroom with crocheting tools, her laptop, and her remote control reminded me of my own restless rituals—ways we try to engineer rest without understanding its deeper rhythms.
This shared struggle led me to revisit the science of sleep hygiene. What began as academic curiosity quickly became a personal mission, a journey to reclaim balance in a world that glorifies exhaustion.
What Is Sleep Hygiene?
Sleep hygiene is a behavioral and environmental practice developed to help people overcome sleep disorders and reap the rejuvenating benefits of sleep.
By creating a sleep-inducing environment and engaging in calming activities, we can have the nourishing sleep we deserve night after night. On the other hand, poor sleep hygiene can lead to problems such as insomnia, poor concentration, and poor overall health. That’s why establishing a sleep hygiene routine is beneficial for everyone.
Sleep Hygiene Tips
- Maintain a Regular Sleep Routine
Try to go to bed and wake up at the same time every day, give or take 20 minutes. Yes, that includes weekends or other days off. Staying in bed longer on certain days throws your body’s natural sleep cycle out of sync. You can train your mind to switch off more easily by sticking to the same schedule. - Avoid Daytime Naps
Naps can feel amazing, but it’s best to avoid them. They decrease the “sleep debt” necessary for easy onset sleep. If you must nap, try to do it before 2:30 P.M and for no longer than 20-30 minutes. - Don’t Stay in Bed If You Can’t Fall Asleep
If your mind races during the middle of the night, get out of bed and find another place to relax. Avoid turning on your phone, TV, or laptop, as the intense light stimulates your brain and makes falling asleep harder. - Don’t Watch TV, Scroll on Your Phone, or Use Your Computer in Bed
Your brain associates environments with moods and feelings. By reserving your bed for sleep and relaxation, you train your mind to enter wind-down mode. - Drink Caffeinated Drinks with Caution
Stick to caffeinated drinks before noon. Research shows caffeine can take up to 10 hours to fully leave your system. - Invite in Fresh Air
Crack a window or use an air purifier to ensure you have plenty of fresh, clean air in your bedroom. - Relax Before Bedtime
Create a relaxing routine to unwind before bed: light a candle, take a bath, or do some light stretches. - Prepare Your Body During the Day
- Get natural light in the morning.
- Exercise, but avoid vigorous workouts at least 4 hours before bed.
- Avoid eating 2-3 hours before bed.
A Personal Awakening
When I began applying these principles to my life, the transformation was undeniable. Consistency in my sleep schedule and creating a sanctuary of rest in my bedroom became acts of resistance against a world that often glorifies burnout.
What surprised me most was how deeply sleep hygiene influenced other areas of my life. I began to feel sharper in my research, more present in my relationships, and—perhaps most importantly—more aligned with myself.
Beti’s journey, my own experiments, and the lives transformed by these practices remind me that sleep is a radical act of self-care in a world that demands so much of us.
About the Writer
Anjali Perera is a neuroscientist from Sri Lanka, currently pursuing her Ph.D. in Amsterdam. Her research focuses on the intricate connections between sleep, cognition, and emotional resilience. In addition to her academic work, Anjali is a passionate advocate for redefining rest in modern life, blending scientific insight with personal storytelling to help others navigate the balance between achievement and well-being. This blog reflects her own journey of reclaiming rest as a transformative tool for alignment.
Your Invitation
Rest is not a luxury; it’s an anchor. It grounds us in the clarity and alignment we need to thrive.
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