What is Sleep Hygiene?

For some, sleeping peacefully through the night can feel like an impossible task. Even more so, trying to fall asleep in the first place. Whether it be the looming stress from work or the city noises outside your bedroom, sleeplessness is an issue many people struggle with. In fact, 10-15 percent of adults experience chronic insomnia (insomnia lasting 3 months or more) and 25-35 percent of adults have short-term or transient insomnia (insomnia lasting 3 months or less).

While the term “hygiene” has many of us thinking of hand-washing or our overall cleanliness, “sleep hygiene” is anything but. In actuality, it regards the habits and practices a person follows to get the best possible sleep. The simplest of changes in your daytime routine can make bounds of difference when you get in bed.

Although caffeinated beverages such as a cup of coffee or tea supplement sleep in the short-term, nothing beats a good night’s rest. Ultimately, getting 7 to 9 hours of uninterrupted sleep is one of the best things you can do to sustain a healthy body and lifestyle.

Benefits of Prioritizing Good Sleep Hygiene

When your brain is getting its much-needed rest, it has the time to recuperate and heal.

The health benefits of sleeping well include better weight maintenance and hormonal regulation. This lessens your risk of developing serious health issues, including high blood pressure or diabetes. Sleeping well also strengthens your immune system so you’ll get sick less often.

Getting enough sleep is also crucial to healthy growth and development, especially for children going through puberty or pregnant individuals.

Additionally, good sleeping habits correlate with better learning capabilities at school or work and a stronger memory. You’ll find yourself thinking more clearly and being more present during the day, as well as being in a better mood in general.

No matter what age, everyone benefits from sleeping well.

Tips For Practicing Good Sleep Hygiene

Stick to Your Bedtime Routine

Before getting to bed, prepare your body for sleep by giving yourself a consistent nighttime routine. Put aside 30 to 60 minutes to unwind at night, whether it be taking a warm shower, reading a book, or doing a cleansing skin-care routine. Avoid over-stimulating activities before sleeping as they’ll only make it harder to relax.

Consistent Bed & Wake Times

Consistency is key when developing a good sleep routine. Try to get to bed and wake up at the same time, within 20 or 30 minutes, every day. This includes weekends! Schedule a time to go to bed and wake up that ensures you can get 7 to9 hours of uninterrupted sleep—we suggest using a sleep calculator to determine the best bedtime based on your desired wake up time.

Remaining consistent with your sleep schedule can improve your sleep cycle and internal clock, or circadian rhythm. By doing this, your body learns when to release melatonin and when to wake up, making it easier to get enough sleep.

If you still aren’t sleeping well, consider writing a sleep diary to track how much and when you’ve been sleeping. By taking this extra step, you can see just how much you’ve really been sleeping and make the necessary changes to get a more regular sleep schedule.

Create a Calm Sleeping Environment

Loud, bright, and uncomfortable bedrooms can make sleep an even more impossible task. If you can, take the steps to make your bedroom a calm oasis for yourself.

Hot summers often lead to uncomfortable, sweaty evenings. Especially if you enjoy sleeping under your comforter, warm evenings can make that difficult. The ideal bedroom temperature for sleep is about 65 degrees Fahrenheit, though you can always play with your thermostat to see what works best for your body.

If you live in a noisy neighborhood or city, you may struggle to get total peace at night due to outside lights and noises. Using black-out curtains tell your mind when to sleep, and they also keep out light and heat in the morning. To block out noise, keep your windows shut and turn off the TV. If that’s not enough, consider trying out earplugs to help you get to sleep.

The discomfort of an old mattress and pillows can strain your body at night and even leave you sore in the morning. Promote a relaxing environment by investing in a supportive mattress and comfortable pillows. By using a mattress fit to meet your body’s needs, you can relieve potential back or joint pain and sleep with less disturbances.

Limit Long Daytime Naps

Although there can be benefits to napping, they aren’t a replacement for sleeping at night. A brief midday power nap can be very beneficial when needed. However, long naps, especially later in the evening, can interfere with your overall sleeping pattern. Especially if you experience insomnia, try not using naps to substitute a good night’s rest.

Avoid Caffeine and Heavy Meals Before Bed

Although many of us who lack sleep lean heavily on caffeinated treats and beverages, they only make it harder to sleep. Caffeine is a stimulant meant to keep you up for hours, so it’s not really conducive to peaceful sleep.

If you still want to enjoy a cup of coffee or tea, limit your consumption and enjoy those beverages at least 7 hours before bed.

Similarly, meals heavy with sugar, spices, or acids make it hard to sleep at night. They can cause heartburn, indigestion, and leave you feeling overly full. The discomfort from heavy foods makes it harder to relax in bed and sleep. We suggest eating dinner at least three hours before bedtime and incorporating foods to promote better sleep into your dinnertime diet. If you need a late-night snack before bed, keep it light and healthy and choose options such as apples and peanut butter or yogurt and berries.

Don’t Use Electronics in Bed

Many of us tend to use our cellphones or watch TV in bed. It seems like a relaxing way to wind down after a long day, however, it is counter-productive. Screens can keep you awake and make sleeping difficult due to their blue light, which confuses your brain and delays melatonin release.

Try putting your electronics away at least 30 minutes before sleeping. Checking emails, playing video games, or scrolling through social media all keep you awake. Leave your phone charging away from your bed, and don’t keep a TV in your bedroom. Instead, try unwinding by reading a book next to a warm-toned light before bed.

Exercise Regularly and At Least 3 Hours Before Sleep

Exercising for even just 10 minutes a day can improve a person’s sleep quality and length, as well as being good for your physical and mental health overall. Put aside some time during the day to do a light workout to encourage a better night.

While exercise promotes healthy sleep patterns, be sure you aren’t exercising too late in the day. The cortisol and endorphin release from vigorous physical activity can make it harder to fall asleep. If you want to get in some exercise before bed, consider just doing some mild stretching to relax. Otherwise, keep workouts at least three hours before bedtime.

Don’t Get Into Bed Until You’re Already Sleepy & Don’t Lay In Bed Awake for Too Long

Many of us find ourselves tossing and turning in bed for hours, struggling to get to sleep. Instead of getting frustrated, try not to stay in bed awake for so long. A good rule of thumb is not to even get into bed until you feel sleepy to begin with. If you find yourself stuck in bed for twenty minutes, get up. Try splashing some cool water on your face or sit down in a chair or couch in a dark room. Practice deep breathing to help relax and get your body tired.

If you’re still not tired, consider drinking a glass of non-caffeinated tea or warm water to soothe your body. Although it may be tempting, don’t pull out your phone or turn on the TV during this time, as again, it’ll only wake you up more.

Once you’re feeling more relaxed and tired, return to bed and try falling asleep again.

Manage Your Stress Levels

Overthinking or being anxious before bed is one of the many culprits to a restless night. While it’s not always possible to fix all your problems before getting to bed, do your best to resolve any issues you can before sleeping or create a plan for future resolution to put your mind at ease.

Try writing your thoughts down before sleeping to release any anxiety or stress. In an effort to manage stress levels, stay organized with any tasks you have, and avoid procrastinating. That way, you won’t ruin your sleep worrying the night before an assignment is due at work or school.

When To Contact Your Doctor

If you’ve been practicing good sleep hygiene consistently and still struggle to get a good night’s rest, it may be time to reach out to your doctor to discuss other solutions. Insomnia is a burden you don’t need to face alone, and receiving help can make a huge difference in your overall quality of life.

“Good sleep hygiene is like good dental hygiene. It keeps a relatively problem-free system intact,” says Dr. Alicia Roth, DBSM, a sleep expert. “But if you get a cavity, you wouldn’t keep brushing and flossing to cure the cavity. If you’ve implemented good sleep hygiene without improving your sleep, you may consider seeing a sleep specialist.”

Conclusion

Based on your current lifestyle, implement sleeping habits that will work well for you. It may seem like a daunting task initially, but even one or two adjustments in your sleep hygiene can improve your sleeping pattern.

In order to make positive changes, be honest with yourself in regards to your current sleep pattern and practice good sleep hygiene daily. Better sleep will lead to better overall living and is one of the best things you can do for your health.