The New Fundamentals of Sleep Hygiene in 2025
For years, the standard advice around sleep has sounded the same: cut screen time, take magnesium, keep your room cool and dark. But sleep science doesn’t stand still, and in 2025, we know more than ever about what really helps (and what doesn’t). Some of the fundamentals are shifting, and it’s time to update your playbook.
At Ignite Performance and Wellness, we see sleep as the foundation of recovery, performance, and mental clarity. Here are the new fundamentals of sleep hygiene you should know this year:
1. Blue Light: It’s About Timing, Not Just Avoidance
For a long time, blue light got a bad reputation as the enemy of sleep. The advice was simple: avoid screens at night. But the research now shows it’s more nuanced. Blue light in the morning and throughout the day can actually help regulate your circadian rhythm, improve alertness, and support better sleep later.
The real disruptor is blue light after sunset, which tricks your brain into thinking it’s still daytime. The new approach? Get natural light exposure within the first hour of waking, and use warm, dim lighting at night. Instead of cutting screens altogether, consider blue-light filtering settings or glasses after dark. It’s not about elimination—it’s about smart timing.
2. Magnesium: Form and Function Matter
Magnesium has long been called the “sleep/relax mineral,” but the blanket recommendation to “take magnesium” doesn’t tell the full story. More recently, we now understand that the form of magnesium makes all the difference.
Magnesium glycinate tends to support relaxation and sleep quality.
Magnesium threonate has unique effects on the brain, supporting cognition and stress regulation.
Magnesium citrate, on the other hand, is better known for digestion and isn’t ideal before bed.
The key is personalization: choose the form that aligns with your needs, and take it consistently. For most people, magnesium glycinate about 30–60 minutes before bed is the go-to for sleep and relaxation support.
3. Sleep Environments: Beyond Cool and Dark
“Make your room cool, quiet, and dark” is still solid advice—but it’s just the beginning. In 2025, we now emphasize creating a sleep environment that communicates safety and calm to your brain. That means more than blackout curtains:
Soundscapes or white noise can block disruptive background sounds.
Decluttering your bedroom reduces subtle stress triggers.
Air quality—using a purifier or adding plants—can improve breathing and recovery.
For others using specific scents like lavender or weighted blankets can help signal to your nervous system that it’s time to downshift.
Think of your room as a recovery chamber: every element should promote rest. Do you have something that helps you get some good ZZZZzzzz’s? Share with all of us Social Media and let’s get some good sleep tonight!