Setting ourselves up for a good night sleep is critically important for our overall health. Sleep hygiene is a big deal and even simple changes like making sure to cut out caffeine and not eating a big meal before bedtime are just the start. Read this article to learn the best 12 tips to improve sleep hygiene.
Sleep Hygiene is big news when it comes to wanting to sleep well. This means that we create an environment daily which will aid our sleep schedule – which again, is super important.
To put it simply, sleep hygiene is all about making sure both our daily routines and the environment in which we sleep in promotes a healthy, uninterrupted and constant sleep – something which a lot of us crave but don’t have.
With this in mind, all of us can follow and create the habits needed in order to have good sleep hygiene. So, without further ado, let’s take a look at exactly what that means in more detail.
Is Having Good Sleeping Hygiene Needed?
To have good overall health, sleep is a must. If you lack sleep, then it can affect not only your mental health, but also your physical health too. The productivity levels you have every day will become poor, which means you are more likely to reach for something like coffee.
Taking part in healthy habits to encourage sleep can pay off in the long term, equally as bad habits can have negative effects in the long term.
Once you form good habits, over time they will become not only automatic to your daily life, but also consistent. Sleep hygiene is all about having healthy routines and habits that will promote great sleep.
In the long term this will be better for your health, and in doing so there is absolutely no bad risk to your health either.
Are There Signs Which Show Bad Sleeping Hygiene?
There are a few signs which can show you are suffering with bad sleep hygiene. Not only will you feel tired and lethargic, but you may also experience an inability to focus and concentrate, poor sleep during the night, as well as frequent disturbances as you sleep.
To avoid this, let’s look at 12 ways to implement great sleep hygiene!
12 Simple Steps for Better Sleep
Here are 12 steps for better sleep hygiene to make sure you feel awake and refreshed every single day:
Bedroom Changes
1. Temperature Matters
If your bedroom is too hot or cold, you will struggle to have a good night’s sleep. For this reason, make sure your bedroom is at least 65 degrees. This is neither too hot or cold, and should promote a better night’s sleep.
2. Add Some Scents
Scents that are calming can do wonders for sleep. Lavender is known to promote a feeling of calm which is great after a stressful day at work. A scented candle or incense stick is better than a plug-in, or even a pillow spray is a great option.
3. Remove The Light
Light can keep us awake as it fools our brain into thinking it is daytime. Invest in some heavy curtains which can block out light, or use an eye mask for an easier solution.
4. Think About Noise
If noise is a problem, use earplugs to drown it out. If you need noise, try a white noise machine or let a fan either give you a constant noise or muffle other sounds.
Daily Habits
5. Get Enough Light
Getting enough light every single day is really important to promote good consistent sleep. It can encourage your body to go to sleep when it should.
6. Reduce Caffeine Intake
Maybe it is pretty obvious, but limiting how much you drink your favorite coffee and when can have huge benefits on your sleep.
If you are drinking it due to feeling tired, opt for water instead and try to get a better sleep to avoid tiredness.
7. Add More Exercise
Exercise is great for the body, but it also can promote a good night’s sleep. It releases both cortisol and adrenaline which is great earlier on in the day. It will also burn off energy, making it easier to sleep later on.
8. Keep Your Bed for Two Things
Whilst it is easy to sit in bed and watch TV, leave your bed for two things only: sleep and sex. The bed will then remind you of a place to feel relaxed and comfortable, rather than for anything else which will help you to sleep.
Night Routines
9. Wind Down In Good Time
It can be tempting to jump straight into bed after a fun activity, but spend at least an hour or 30 minutes winding down. This can be reading a book or magazine, or listening to music that you can relax to.
10. Keep A Routine
Having a bedtime routine lets your brain know that you are getting ready for sleep. This means brushing your teeth and putting those pajamas on.
11. Avoid Stimulation
Using electronics like a cell phone, an iPad or games console before bed can keep your mind active, while the blue light that is emitted from the devices can reduce the melatonin that you need to promote sleep.
Try to avoid using them, and instead go to point 9 which discusses winding down at least an hour or 30 minutes before bedtime.
12. Don’t Force Sleep
If you cannot sleep, then there is no point forcing yourself to catch those Zs. In fact it can have the opposite effect and actually keep you awake.
If you are finding you have spent at least 20 to 30 minutes trying to sleep, then get out of bed and do something else. This could be doing a few very light stretches, reading a book or magazine in low light, or something else that doesn’t require too much stimulation.
This means not switching on the TV! After around 10 minutes or so, you should be starting to feel tired, so it will be worth trying to sleep again.
Final Thoughts
Whilst good sleep hygiene can be tailored to suit different people, the basic rules still apply. It is based around making sure that the habits a person makes daily, as well as their own environment, is done in a way that makes a good night’s sleep easier.
Whilst the tips above are generalized, you can take these away and try out what works for you. Also, do keep in mind that you might want to change your day completely, but this isn’t a good idea.
Instead, add new positive habits and change your environment bit by bit. The last thing you want is to completely change your daily routine and space, as this will leave you feeling disorganized with unfamiliar feelings.
Whilst this can help the majority of sleeping issues, it will not help those who have more serious sleeping issues such as insomnia or obstructive sleep apnea. Whilst adding it to your daily routine will be beneficial, you may have to seek out other treatments too.
We hope you begin having much better sleep soon by just making a few simple adjustments to your daily life.