Sleep Hygiene

Achieving a good night's sleep can seem like an impossible task for many. While it’s not often regarded as important as diet and exercise, sleep can be just as (if not more) important for your overall health.

Research has shown that a lack of sleep can have significant repercussions on everything from physical health to mental performance. Highlighted below are some top tips to implement at bedtime to improve your ability to fall asleep and quality of sleep.

Stick To A Strict Schedule

One of the best things that you can do to improve your ability to not only fall asleep but stay asleep through the night is to stick to a strict sleeping schedule. Not only do you want to try to go to bed and wake up at the same time each and every day, but you also want to try to avoid sleeping too long.

Studies show that the recommended sleep time for most adults is anywhere from seven to eight hours. Ideally, you also want to go to sleep at the same time every night. On weekends if you plan on staying up later, keep it within one hour of your weekday sleep schedule to avoid disruptions in your sleep cycle.

Don't Sit in Bed

If you are someone who has a difficult time falling asleep, don't lie in your bed hoping to fall asleep. Instead, you should get completely out of bed, leave your bedroom, and do something that relaxes you. For some, this might mean reading a book. For others, it could be listening to relaxing music. Avoid playing with any sort of electronics with screens as they can emit blue light which can further prevent you from falling asleep.

Create a Better Sleep-Inducing Environment

Another important addition to your nighttime routine is creating a better sleep-inducing environment. You can do this in a variety of ways. For one, you will want to keep the room both cool and dark. Any light sources in the room or coming into your room from outside are likely to make it more difficult to fall asleep.

Along with this, you’ll want to eliminate the use of electronics with screens, as the blue light emitted from screens can simulate daytime and cause the body to become confused. If for some reason you don’t have the ability to completely eliminate light in your room, consider getting a sleep mask to keep light from disturbing you.

Clear Your Mind During The Evening

There are all kinds of relaxation techniques that you can implement at nighttime which will allow you to improve your ability to fall asleep and improve your overall sleep quality. You could pick a routine that helps you relax like meditation, taking a hot bath, or even stretching.

It’s important to figure out what works for you in terms of getting you into a more relaxed state. There are plenty of options that you can choose from and that can help supplement your relaxation technique of choice, whether it be taking a hot bath, reading, or practicing yoga.


There are many different methods that you can use to fall asleep faster, stay asleep, and wake up refreshed. By following the sleep hygiene tips above, you have the potential to get a better night’s sleep. 


The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above. Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs. Why? It works better that way.