Nine Tips For Better Sleep Hygiene and Better Night’s Rest
What Is Sleep Hygiene? Why Does it Matters?
Sleep hygiene is a series of
routines, habits, and behaviors you partake in relation to your sleep.
Unknowingly or not, each of us has our own rituals and behaviors which may
impact our overall feeling of rest. Things like a 3 pm cup of coffee or
sleeping in on the weekend to ‘catch up’ on sleep are examples of undesirable
sleep hygiene behaviors.
Sleep hygiene is important
because it can either improve or reduce the quality of sleep you are getting. A
few simple tweaks can really improve the amount of sleep you are able to get –
whether that is 6 hours or 9 hours.
This list is a holistic approach
to improving your nighttime habits and is not a simple one-step solution.
Develop a night-time wind down routine
This can include:
- An Epsom salt bath
- Stretching or yoga
- Meditation
- Journaling
- Reading a book
Block out all light and noise
Darkness acts as a signal to your
body it needs to prepare for sleep. If you aren’t able to completely control
your circumstances, then things like a sleep mask and earplugs will ensure that
you are able to block out as much light and noise as possible.
Alternatively, blackout curtains
make a huge difference; also using masking tape to cover any small lights on
chargers and cords.
Use a filter on electronics
Blue light from electronics can
mimic sunlight and throw off our body’s natural circadian rhythm. These kinds
of devices can trick our bodies into thinking it is still light outside and we
should, therefore, stay awake. Apps like f.lux
can be installed to block out the high-frequency wavelengths that may
interfere with sleep.
Be mindful of the temperature in the room
The ideal temperature for sleep
is 60-67 degrees Fahrenheit. Keeping the room dark will aid in maintaining the cooler temperature and a fan can be positioned near the bed as well.
Aim to fall asleep and wake up at a similar time each night
Waking up at a similar time will
help strengthen your body’s natural circadian rhythm. Our bodies are designed
to rise with the sun and sleep when it goes down – and sleeping in on weekends
can throw this rhythm off.
The same goes for falling asleep
at a similar time. You will find falling asleep will get easier as your body
gets used to its new routine.
Move your body throughout the day
Being active throughout the day
is beneficial for many reasons, but getting your heart rate up during the day
may actually increase the length and quality of your sleep. As little as 10
minutes of walking or cycling on a daily basis are enough to reap these benefits
when done on a consistent basis.
Stop caffeine at 12 pm
Our bodies are designed to have
peak energy after waking up in the morning and should gradually drop throughout
the day, ending in sleep at night. A stimulant like caffeine will cause an
unnatural spike when consumed in the afternoon and may lead to a crash later in
the day. Coffee and other stimulants are best when consumed in the first 30
minutes of waking up – when our bodies should be producing peak cortisol for
the day!
Try to limit other substances
like alcohol or chocolate to 4 hours before bedtime if possible.
Write down a to-do list
If you find it hard to fall
asleep at night because your mind is racing with all of the things you need to
finish tomorrow, take a minute to jot all of your thoughts down. Having a place
to keep all of these thoughts is helpful because you won’t have to stress or
worry about forgetting something – all of those thoughts will be waiting for
you in the morning!
Worst case… use a supplement
A supplement is just that – an
extra bonus to an already healthy lifestyle. If you are really struggling to
fall asleep at night, things like melatonin or CBD oil can help get your body
ready for sleep.
Of course, the goal is to be able
to fall asleep without these products, but they can be particularly useful in
the beginning when you are trying to get your body’s rhythm back on track.