Maintaining Good Sleep Hygiene When You’re Chronically Ill

Sleep is not just a period of rest—it’s a time for your body and mind to recover, repair, and prepare for the next day ahead. It is critically important for your health. For those of us living with chronic illness, sleep hygiene plays a key role in managing symptoms and improving well-being.

Consistent routines, calming pre-sleep habits, and a supportive sleep environment can help ease fatigue and enhance recovery. Prioritizing good sleep supports both physical and emotional resilience, making daily challenges more manageable. Below are some actionable steps you can take to promote better sleep, all in natural ways.

Note: Obviously, what may work for one person, might not be good for another. It’s important to consider that when trying to implement good sleep habits. Do what you think would suit you and your body the best!

Create A Soothing Environment

When there are too many distractions going on in the room where you sleep, its important to try to cut down on as many of them as possible. Try to eliminate any sources of light, using heavy curtains or even an eye mask.

It’s also been found that sleeping in a cool room between 65-68°F can help to improve sleep quality. This is especially helpful when those pesky night sweats from medication side effects/menopause come around.

To that end, there are various products that can also help to keep you cool. For example, bamboo sheets can offer a cooling effect, and certain memory foam pillows have cooling technology built into them. There are even mattresses with the same technology, for an all-around cool night’s sleep. Having the right mattress can also make all the difference in the world. Try to find one that caters to you and your body’s needs.

Keep The Phones Away

Promoting a calm and soothing environment can also look like playing soothing sounds, but not from your phone. Blue light can also interrupt sleep and keep us awake. Instead, invest in a white noise machine that can get the job done. You can also turn on a fan to get the same effect.

Speaking of our phones, it is best to keep it on ‘do not disturb’ during your sleep time. If you don’t think you can stop checking it, try putting it across the room. That way, when you wake up in the middle of the night, it’ll seem like a big task! 😂 You can also try implementing a ‘wind-down’ time for yourself, where you finish using any electronics about an hour before going to sleep. It’s okay to read a book (not electronic) to also get you into the relaxation mindset.

Don’t Skip Sleep

Though it may be tempting to watch one more episode or read just one more chapter, skipping your sleep because of it can cause disruptions. It’s very important to treat sleep as a priority.

While it can be tempting to sleep in on the weekends, it’s important to maintain a healthy sleep cycle by waking up at the same time every day. Your body will gradually adjust and this can help you get into a good rhythm of consistent sleep.

I’m not going to say not to nap, because I know that gets a lot of us through the bad days. But if it is possible to make them shorter, or schedule small ones during the day can help you to sleep better during the nighttime.

Limit These Foods

Eating large meals before hitting the hay can actually negatively impact sleep. Not to mention, for those of us living with something like GERD, it can cause massive heartburn, or even worse, turn into an IBS attack. All not fun things. Try to eat earlier in the day, or if it’s late, try to eat a light meal that won’t sit heavy in your stomach.

It’s important to stay away from alcohol and nicotine right before bedtime because these can also hinder sleep and mess up sleep quality altogether. While caffeine is okay to have, it’s important to limit it, as well as not ingest it later in the day, as it may keep you up at night. Having a cup of sleepytime tea can definitely help, though!

Get Enough Light

Getting enough light is integral to regulating our Circadian Rhythm. This is the body’s internal clock, so to speak. Exposing ourselves to enough light during the day can help to balance everything out in order for optimal sleep. Plus, light can affect melatonin (a sleep-regulating hormone) levels.

If you can, try to sit outside, as the sun can naturally help to keep your circadian rhythm in check. Other sources of light can also be a lightbox.

Make Relaxation A Goal

The Sleep Foundation suggests that instead of making going to sleep your entire goal, try to focus on things that are relaxing. Mindfulness, guided meditation, breathing techniques, visualization, and using light scents around the bedroom are all wonderful ways to promote relaxation.

Another way to relax is to take a warm shower or bath and perhaps listen to relaxing music while you do it. The shower (if you can take it, totally okay to skip this step! It’s hard when we have chronic pain) can help your muscles and joints to feel better and help to clear your head. Using a weighted blanket can even help to cut down anxiety when you’re trying to sleep.

In Conclusion

For those managing chronic illness, sleep hygiene becomes a crucial part of self-care and symptom management. Chronic conditions often lead to disrupted sleep cycles, heightened pain, and fatigue. Sleep is not just rest—it’s renewal, empowering you to face each day with greater strength and balance. Make it a priority, because you deserve to feel your best.

Jennifer has been a writer for over a decade, writing everything from blog posts to buying guides. She is the author of the 2015 book, “Positivity In Pain: Finding Joy & Happiness Despite Chronic Pain.” She has written primarily for parenting websites like What To Expect and Moms.com and currently writes for PassportHealth.com. She founded Positivity In Pain in 2008 after realizing there was a need for support and help online. Learn more about Jennifer by visiting Our Contributors page!