Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is crucial for both physical and mental health. When we practice good sleep hygiene, we make it easier to fall asleep, stay asleep, and wake up feeling refreshed.
Some key recommendations for improving sleep hygiene include:
- Establishing a regular sleep schedule: Go to bed and wake up at about the same time every day, even on weekends, to set your body's internal clock.
- Creating an optimal sleep environment: Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan, white noise machine, or earplugs if needed. Make sure your mattress and pillows are comfortable.
- Avoiding screens before bed: Blue light from phones, tablets, and TVs can suppress melatonin and make it harder to fall asleep. Avoid screens for at least 30 minutes before bedtime.
- Limiting caffeine, alcohol, big meals, and exercise before bed: Caffeine, alcohol, heavy foods, and exercise too close to bedtime can make it harder to fall and stay asleep.
- Establishing a calming pre-bed routine: Take time to unwind by dimming lights, taking a bath, listening to relaxing music, meditating, or reading. This cues your body that it's time for sleep.
- Keeping your bedroom for sleep and intimacy only: Use your bed for sleep and sex only, not for work, watching TV, etc. This strengthens the association between your bed and sleep.
Improving your
sleep hygiene takes some trial and error. Not all tips work for everyone. The key is finding what specific rituals, environmental cues, and lifestyle changes help
you fall asleep quickly, sleep soundly through the night, and wake up feeling refreshed. Make small, incremental changes and track what works over the course of a few weeks. With time, your best sleep hygiene practices will become healthy habits. Sweet dreams!