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Sleep hygiene basics: what actually helps, from salt stomping to a steady wake up time

Pour a layer of Epsom salt or coarse sea salt onto a tray, stand on it barefoot for 10 minutes before bed, and drift off. That's the promise of "salt stomping", a sleep hack that has been doing the rounds on TikTok.

When news.com.au asked Australian sleep experts about it, opinions were divided. Rachel Beard, Sleep Wellness Manager at A.H. Beard, said there is currently no scientific evidence that standing on sea salt or Epsom salt can shift your nervous system into rest mode or directly improve sleep. If people feel better afterwards, she suggested, it's likely because they've taken 10 uninterrupted minutes to slow down and step away from technology. She added it's low risk for most people without cuts or skin conditions on their feet.

The part of the hack that may help is the part sleep experts have recommended for years: an unhurried wind down. Here are the sleep hygiene basics, and how the Thrive Health Band can help you see which ones make a difference for you.

What sleep hygiene means

The Victorian Government's Better Health Channel describes sleep hygiene as the healthy habits, behaviours and environmental factors that can be adjusted to help you have a good night's sleep. Improvements won't happen straight away, but stick with good habits and sleep tends to get better.

It also makes an important point: sleep hygiene on its own is not a treatment for insomnia. If you've had ongoing trouble falling or staying asleep, the gold standard is Cognitive Behavioural Therapy for Insomnia (CBT-I), and your GP is a good place to start.

Work with your body clock

Your sleep is partly driven by an internal clock. Better Health Channel's suggestions for working with it include:

  • Get up at the same time every day, even on weekends. Over time, you'll start to feel sleepy at about the same time each night. Our piece on social jetlag and tired Mondays explains why weekend lie-ins can make Monday harder.
  • Get some early morning sunshine. Light in the first part of the day helps set your body clock.

Set up your bedroom for sleep

  • Keep it cool. Better Health Channel says the right temperature for most people is between 17 and 19°C. With warmer nights on the way, our guide to summer sleep in Australia may help.
  • Keep it dark and quiet. An eye mask or earplugs can help when you can't control light or noise.
  • Keep the bed for sleep and intimacy. If your bed doubles as a lounge, office or cinema, your mind starts to link it with being awake.
  • Turn the clock to the wall. Watching the minutes tick by is a reliable way to stay awake.

Give yourself a wind down

This is where salt stomping overlaps with the evidence. Better Health Channel suggests using the last hour or so before sleep to relax your mind, with things like a warm bath or reading quietly, and avoiding mentally stimulating activities close to bedtime.

If you tend to lie in bed worrying, it suggests scheduling half an hour of "worry time" well before bed, so you can remind yourself later that you've already done your thinking for the day. And if you can't fall asleep within a reasonable time, get up and do something quiet for half an hour or so, then try again. Our article on work stress and sleep has more ideas for busy minds.

Caffeine, alcohol, naps and exercise

  • Caffeine. The Sleep Health Foundation says caffeine's effects can last 3 to 7 hours, and it may take up to 24 hours to leave your body completely. It can make sleep lighter and wake you more often.
  • Alcohol. Better Health Channel notes a drink may help you doze off, but alcohol disturbs the rhythm of your sleep, so you're less likely to wake refreshed.
  • Naps. Long naps, over about 30 minutes, especially in the evening, can make it harder to fall asleep at night.
  • Exercise. Moving every day helps. Morning exercise is a good choice because the light helps you wake up, and evening exercise is fine as long as it isn't too vigorous close to bedtime.

Change one thing at a time

It's tempting to overhaul everything on Monday night. A gentler approach usually lasts longer: pick one habit, such as a steady wake up time or no coffee after lunch, and give it a couple of weeks before judging. One night doesn't tell you much; a few weeks does.

If a ritual like salt stomping helps you slow down and put the phone away, enjoy it. Just know the screen-free part is probably doing the work. Our look at viral wellness trends covers a few more.

How Thrive helps you see what's working

The Thrive Health Band has no screen, so there's nothing glowing on your wrist at night. It records your sleep while you wear it, and the Thrive app shows what happened when you're ready to look.

  • Your sleep, scored four ways. Thrive scores Quantity, Quality, Regularity and Timing out of 100, so you can see whether a steady wake up time is showing up in your Regularity score.
  • Sleep stages and time awake. Thrive shows your deep and light sleep and time awake each night, with REM when Precise sleep is switched on in the app's settings.
  • A bedtime reminder. Thrive can remind you to start winding down, from 15 minutes to an hour before bed, based on your own pattern or a time you set.
  • Trends and correlations. Add check-ins for mood, stress and energy, and log meals if you like. Thrive's correlations engine shows what tends to go with your better and worse nights, such as a late coffee or an evening walk.
  • Experiments. Notice an association, try one change for a set period, then review what moved. Keep it or drop it.
  • Your own normal. Thrive learns what's usual for you right across your health, from sleep and heart to activity, mood and food, so changes show up against your own history.

You can ask Ask Thrive questions in everyday language, such as "Has my sleep quality changed since I stopped having coffee after lunch?" or "What seems to go with my better nights?" These are patterns, not causes, and Ask Thrive doesn't give medical advice.

When to talk to your GP

Better Health Channel suggests seeing your doctor if you've tried to improve your sleep and it hasn't worked. healthdirect lists trouble falling asleep, waking often or too early, and not feeling refreshed when you wake up among the symptoms of insomnia, which can also affect your mood. If that sounds familiar, talk to your GP. Our article on waking at 3am covers this, and this guide shows how Ask Thrive can help you prepare.

Before you buy

You'll need a compatible iPhone or Android phone. Download the Thrive by Optihealth app from the Apple App Store or Google Play; the app stores are only for downloading the app, and you buy the Band and your Plan at thrivehealthband.com.

A$660 for Thrive Health Band with 12 months of the Thrive plan included

Free Australia-wide shipping during the launch offer (usually A$14.99).

After 12 months, the plan is A$240 a year or A$29 a month, with no lock-in.

You're also covered by a 12-month Thrive Care Warranty, and consumer guarantees under Australian Consumer Law always apply.

Get Thrive and see what's shaping your nights

Common questions

What is sleep hygiene?

It's the everyday habits and bedroom conditions that support good sleep, such as a regular wake up time, a cool, dark room and a wind down before bed.

Does salt stomping help you sleep?

There's currently no scientific evidence that standing on salt improves sleep. Experts told news.com.au any benefit is more likely to come from taking 10 quiet, screen-free minutes before bed.

How long does it take for sleep hygiene to work?

Not overnight. Better Health Channel says improvements won't happen as soon as you make changes, but sleep tends to get better if you keep good habits going. Give each change a couple of weeks.

Does the Thrive Band have a screen?

No. The Band is screenless, so there's no light or display on your wrist at night. Your sleep appears in the Thrive app on your phone.

Sources

Thrive is intended to support general health, fitness and wellbeing. It is not a medical device and does not diagnose, treat or prevent any condition. If you're concerned about your health, talk to a qualified health professional.