I think we’ve all heard about the benefits of quality sleep (I’d honestly would be alarmed if you haven’t). But for some reason many of us still struggle to wake up feeling renewed the way we should. That’s where sleep hygiene comes in. Don’t worry it’s not some crazy new fad, it’s more like habits and practices that can promote more profound Zs, and quality in your sleeping.
Let’s get the most important part out of the way. Why is sleep hygiene important? Think of it as the bedrock to the foundation of great sleeping. You might have a skin care routine that helps with personal hygiene, or workout routine, and in the same manner sleep hygiene helps create an environment where you can unwind.
Okay, so what does that look like? Let’s take a look:
Go to bed at the same time everyday, if you can: Aim to go to bed and wake up at the same time. Even on the weekends if possible. The thing here is consistency in regulating your clock to optimize the best sleep you can have.
Relaxation is the way to go: Signaling to your body that the time is near to knockout is a great way to ease your body into a restful sleep. For example, I enjoy lighting up a lavender scented candle 2 hours before bedtime, dimming the lights in my apartment, and reading a book an hour before bedtime. These are all activities that signal your body that it’s time to sleep.
The bed or your dreams: You won’t look forward to sleeping in your bed if it’s not inviting. Try to make an investment in your sleeping space. Invest in a comfortable mattress, and pillows. There are a variety of pillows for all types of sleepers, and comforters as well.
No phones, no sleeping problem: There is something to be said about blue light and the effects it has on your body producing melatonin, a hormone that helps regulate sleep stages in your body. The rule that everyone seems to promote is no electronic devices an hour before bedtime, and I would argue to limit your phone (social media use primarily) to just one time during the day.
No eating after 8 p.m.: Okay, that’s my personal opinion but It’s worked wonders for me. I used to eat at these times, even right before going to bed, and I found myself constantly tossing and turning late at night. Little did I know that some of the foods I ate had sugar, and it would disrupt my body’s ability to enter its sleep stage. If you have an oral fixation, opt for herbal teas that promote relaxation, and if you must a non-carb, non-sugary snack.
Work it out: The benefits of working out are out there, but did you know that it can also help improve your sleep quality? I didn’t. Even 30 minutes of moderate exercise everyday will help you feel relaxed and help you knock out quicker. Word of caution: avoid working out close to bedtime as it could energize you and hinder your sleeping routine. See what works for you, maybe it helps you sleep faster?
Stop the stress: Ever gone to bed thinking about something troubling and you find yourself wide-eyed most of the night? Stress can be a havoc tour de force on your sleeping routine. I’ve talked about tips to manage your stress here before, so do everything you can to avoid it, especially before going to sleep.
By improving your sleep hygiene, you can create the perfect nook to find restful sleep. Don’t forget, create a routine that works for you. Try some of these tips and pay close attention to how your sleep hygiene improves. There could be some tweaks you make here and there but the goal is to improve your well-being.
References:
https://www.verywellhealth.com/30-days-to-better-sleep-3973920
https://www.sleep.com/sleep-health/the-perfect-bedtime-routine
https://www.health.com/mind-body/3-reasons-not-to-sleep-with-your-phone-in-your-bed#:~:text=Nighttime%20screen%20use%20negatively%20impacts,mean%20checking%20your%20phone%20habits.
https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
https://www.healthline.com/health/5-reasons-exercise-improves-sleep
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