Ever feel tired during the day?
You might be skimping on sleep.
Sleep hygiene is about creating habits and a bedroom environment that promote good sleep. Here's how to improve yours in five easy steps.
Why Sleep Matters
Sleep is crucial for physical and mental health, affecting everything from your mood to your weight. Everyone benefits from better sleep, and good sleep hygiene can help you achieve it.
Think of habits like building blocks for your health. Good habits, like a consistent sleep schedule, make healthy behaviors automatic. This sets you up for long-term success.
Signs of Poor Sleep Hygiene
Having trouble falling asleep, waking up often during the night, and feeling sleepy during the day are all signs of poor sleep hygiene. Inconsistent sleep patterns can also be a symptom.
Tips for Better Sleep Hygiene
- Set a Sleep Schedule:
Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s natural sleep-wake cycle.
Prioritize sleep. Aim for 7-8 hours a night. Adjust your bedtime based on your wake-up time.
Shift sleep times gradually. Don’t try to change your schedule drastically, or you’ll disrupt your rhythm. Make small adjustments of 1-2 hours at a time.
Limit naps. Short naps in the early afternoon are okay, but long naps can make it harder to fall asleep at night.
- Develop a Relaxing Bedtime Routine:
Do the same things each night before bed, like taking a warm bath or reading a book. This signals to your body that it’s time to wind down.
Spend 30 minutes relaxing before bed. Try calming activities like listening to music, stretching, or meditation.
Dim the lights. Bright lights suppress melatonin, a hormone that helps you sleep.
Avoid screens for 30-60 minutes before bed. The blue light emitted by electronics disrupts sleep patterns.
If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing in dim light until you feel tired. Don’t force yourself to sleep.
- Build Healthy Habits Throughout the Day:
Get sunlight exposure during the day. Sunlight helps regulate your circadian rhythm, which promotes better sleep at night.
Exercise regularly. Physical activity improves sleep quality, but avoid vigorous workouts close to bedtime.
Avoid smoking. Nicotine disrupts sleep.
Limit alcohol, especially before bed. Alcohol might make you fall asleep faster, but it disrupts sleep later in the night.
Cut back on caffeine in the afternoon and evening. Caffeine is a stimulant that can interfere with sleep.
Avoid heavy meals late at night. A light snack is okay, but a big meal can make it hard to sleep.
Use your bed for sleep only.
Avoid working, watching TV, or using electronic devices in bed. This strengthens the association between bed and sleep.
- Optimize Your Sleep Environment:
Invest in a comfortable mattress and pillow that support your body.
Choose sheets and blankets you find pleasant to the touch.
Keep your bedroom cool, ideally around 65 degrees Fahrenheit.
Block out light with curtains or an eye mask.
Minimize noise with earplugs, a white noise machine, or a fan.
Use calming scents like lavender to create a relaxing atmosphere.
By following these simple tips and creating a sleep-supportive environment, you can improve your sleep hygiene and wake up feeling refreshed and ready to take on the day. Remember, consistency is key. The more you stick to these habits, the easier it will be to fall asleep and stay asleep throughout the night.
Sources: Sleep Foundation , National Library of Medication , Medical News Today