Our quality of sleep is more important now than ever. With increased demands, stress, and screen time, a good night’s sleep is critical to our overall health. It is something that is often overlooked or pushed to the side. We justify lack of sleep with work or family obligations, but it is an important part of our health that ought to be prioritized. So how can we improve our sleep? How can we maintain good sleep habits even when life gets busy? The answer is improved sleep hygiene – things that we can work into our daily routines to ensure that sleep is a priority in our lives.
Your habits during the day as well as your habits before you go to bed are all part of the picture and contribute to your sleep hygiene. By implementing the below tips, you will experience more restful and rejuvenating sleep that will leave you feeling more energized for the next day.
1. Establish a sleep schedule
First thing’s first. As with any daily routine, establishing a schedule is key. Try your best to go to sleep and wake up around the same time each day. This means even on weekends. Sure, you will have exceptions like an early morning yoga class or a late-night celebration, but in general, try to keep your schedule consistent. Having this routine will allow you to fall asleep and wake up more easily because your body will have established a circadian rhythm – an internal process that regulates your sleep-wake cycle. On average, you should also strive for 7-8 hours of sleep every day.
2. Create an ideal sleep environment
The “where” of sleep is equally as important as the “how’. Creating an environment that is conducive to sleep will also contribute to your success. A room that is cool, dark and quiet is more likely to help you fall and stay asleep. Everyone’s ideal room temperature is different so try and determine what is best for you. You should also ensure that you have comfortable pillows and blankets available. There is nothing worse than a pillow that is too soft or a blanket that is too warm. Finding the right combination is well worth the investigation and investment. Another “must-have” for many is blackout curtains or other means to block out light.
3. Your bed is for sleeping
Depending on your bedroom set-up, you might use your bed for a variety of things – reading, watching TV, working, etc. However, no matter how comfy your bed is, it is important to reserve it for sleeping. If not, when you are trying to sleep, it will be tempting to do those other activities. Your brain may also become confused about what it is supposed to be doing when you are in bed. If your bed is designated for sleeping, your brain will recognize that it is a place to relax, unwind, and ultimately, fall asleep. Some people enjoy reading before bed and it may work for you, but if you are having difficulty turning your mind off, it might not be the best place.
4. If you’re tired, go to bed
We’ve all done it before – you fall asleep on the couch or slumped in a chair. It happens to the best of us. If possible, when you find yourself becoming tired, head to bed. On the contrary, if you are lying in bed and you don’t feel tired, get up. Try finding an activity to do – nothing too strenuous. Try yoga, meditation, or reading. When you start to feel tired, head back to bed and try again. Sometimes your mind or body needs a “reset”. Lying in bed awake while tossing and turning will not help you fall asleep faster. It could, in fact, delay you falling asleep even longer. Find what works for you and include it in your routine.
5. Avoid naps, if possible
Sometimes a nap is necessary or sometimes it just feels good. Do what brings you joy but beware of naps affecting your sleep schedule. If you sleep during the day, it can affect you falling asleep at night. If you do nap, try setting an alarm so that you don’t sleep too long and avoid napping close to your bedtime.
6. Avoid electronic devices
This may be a hard habit to break, but either you or someone you know has a device close to their bed at all times. Not only is it tempting to pick up or use said device, but it also runs the risk of waking you up. You may be drifting off to sleep when you get a text message or notification on your phone. Curiosity gets the best of you and before you know it, you are down the rabbit hole and on your phone 30 minutes later. Electronic devices also give off blue light which can negatively affect your sleep. The buzzing or flashing lights of nearby devices may affect us more than we are aware. Minimally, put your phone on do not disturb, or better yet- turn it off.
7. Avoid caffeine before bed
This suggestion will affect everyone differently as everyone has a different caffeine tolerance. Some may not be affected by an afternoon coffee or tea, while others may be affected hours later. The effects of caffeine can remain in your body for 3-7 hours after consumption. You may not realize the direct effects, but caffeine could be contributing to your sleep difficulties. If you can’t cut caffeine out of your routine, try limiting it. Instead of an espresso after dinner, opt for an herbal tea. Also try avoiding foods high in caffeine like chocolate and certain types of ice cream.
8. Maintain regular exercise
Sometimes easier said than done, regular exercise not only contributes to a healthy lifestyle, but to good sleep hygiene as well. Although exercise is hard to do when you are tired, your body will thank you for it later. When you exercise, you are likely to fall asleep more quickly and to sleep more soundly. With that said, avoid exercising right before bedtime. Exercising increases your energy and wakes you up. Try your best to build exercise into your morning or daytime routine. Even 30 minutes a day can contribute to improved sleep. If you are only able to exercise in the evenings, choose a low-impact activity like walking or yoga.
9. Reduce your stress levels
Another factor that contributes significantly to good sleep hygiene is stress. High stress levels can affect your ability to fall asleep and remain asleep. Finding ways to reduce your stress before bed is important. You may benefit from meditation or calming music. Guided meditations are available online or through apps like headspace, Insight Timer, or my personal favorite, Calm. Others keep a notepad beside their bed just in case they need to get their thoughts out. Some benefit from writing down the next day’s to-do list. For others, this may increase their stress levels. Sometimes good sleep hygiene is trial and error as you need to determine what works best for you.
10. Stick to your routine
Whatever plan you come up with for yourself, try your best to stick with it. If you change your routine too frequently, your body will have a hard time adjusting. It is best to start your bedtime routine 30-45 minutes before bed so that your mind and body have time to unwind. The more consistent your routine is, the more success you will have. You may want to include activities like meditation or guided breathing, or you may want to keep it simple by taking a shower or reading. Whatever you do, avoid the bad habits mentioned above and try your best to stick to your routine to feel more rested and rejuvenated.
The acts of reflecting on your habits and coming up with a routine will positively affect your overall sleep. You will be more aware of what can negatively affect your sleep. You will be able to make conscious decisions to improve your sleep and eliminate what may be impeding it. What you do during the day as well as what you do before bed has great impact on your sleep hygiene.
Focus on your schedule, your environment, and your habits. It may be helpful to create a list or keep visual reminders. As the words sleep hygiene suggest, it is more about lifestyle and healthy habits than quick fixes. The goal is to maintain healthy sleep overtime and to enjoy the best sleep that you are able.
