How To Improve Sleep Hygiene

What is Sleep Hygiene?

Sleep hygiene simply means adopting habits and practices that can help you achieve a good night's sleep on a regular basis. This involves creating an environment and routine that promotes quality and restful sleep. By getting enough restorative sleep, you can often experience increased vitality, better mood, improved relationships, and a greater sense of well-being and satisfaction.

It's important to note that individual sleep needs may vary, and maintaining good sleep hygiene involves adopting habits that work best for each person. Here are some key elements of how to improve your sleep hygiene:

1. Create A Comfortable Sleep Environment

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By creating a comfortable sleep environment, you can improve your chances of falling asleep quickly, staying asleep throughout the night, and waking up feeling rested and refreshed. To do this, create an environment that is cool, dark, quiet and comfortable:

• Keep the bedroom cool: A cool room temperature, between 15 to 19 degrees celsius, is ideal for sleeping. Make sure your bedroom is well-ventilated and use a fan or air conditioner if needed.

• Make it dark: Use heavy curtains, blinds, or an eye mask to block out light that may interfere with your sleep. This is especially important if you live in an urban area with streetlights or have electronic devices in your room with bright displays.

• Reduce noise: Use earplugs, a white noise machine, or a fan to block out any noises that may disturb your sleep.

• Choose comfortable bedding: Invest in a comfortable mattress, pillows, and bedding to ensure that you're comfortable throughout the night.

• Declutter the room: A cluttered bedroom can cause stress and anxiety, which can interfere with your sleep. Keep the bedroom clean and tidy to create a calming atmosphere.

2. Establish A Bedtime Routine

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Establishing a calming bedtime routine can be beneficial in helping you wind down and prepare your body and mind for sleep. Some ideas to include in your bedtime routine are reading a book, taking a warm bath, enjoying a cup of herbal tea, or listening to calming music. By establishing a regular sleep routine, you can train your body to recognise when it's time to sleep, leading to improved sleep quality. Consistency is key when it comes to establishing a bedtime routine, so try to stick to the same activities each night. If you find that you have racing thoughts or worries before bed, consider writing them down in a journal to help clear your mind and reduce stress. By implementing a relaxing bedtime routine, you can improve your chances of falling asleep quickly and waking up feeling more rested and refreshed.

3. Stick To A Consistent Sleep Schedule

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Going to bed and waking up at the same time each day, including weekends, helps promote better sleep. It helps regulate your body's internal clock or circadian rhythm. This is a natural, biological process that helps regulate various functions in the body, including sleep. When you go to bed and wake up at the same time every day, your body becomes accustomed to this schedule, and your circadian rhythm is better able to regulate your sleep-wake cycle.

4. Develop Relaxation Techniques

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Incorporating relaxation techniques like meditation or deep breathing can help you calm your mind and body before bed. Here are some techniques that you can try:

• Progressive Muscle Relaxation (PMR): PMR involves tensing and then releasing each muscle group in your body, one at a time. This helps to release physical tension and relax your body. Start with your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing.

• Deep Breathing: Focus on your breath and take slow, deep breaths in through your nose and out through your mouth. This can help to slow your heart rate and calm your mind.

• Visualisation: Imagine a peaceful scene, such as a beach or a forest, and focus on the details of the scene. This can help to distract your mind from worries or stresses and promote relaxation.

• Mindfulness Meditation: Focus on the present moment and observe your thoughts and sensations without judgement. This can help to reduce stress and promote relaxation.

5. Avoid Stimulants

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To promote quality sleep, it is crucial to steer clear of stimulants like caffeine, alcohol, and nicotine, especially in the evening or close to bedtime. These substances can impede your ability to both fall and stay asleep by increasing brain activity and alertness, which in turn can make it challenging to relax and drift off. For instance, caffeine can stay in your system for up to six hours after ingestion, meaning that consuming coffee or tea in the evening can interfere with sleep onset. If you do choose to consume stimulants, try to limit your intake and consume them earlier in the day.

6. Limit Exposure To Screens Before Bed

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Try to avoid exposure to screens before bedtime. The blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with the production of the sleep hormone melatonin, making it more difficult to fall asleep. Therefore, it's recommended to avoid using these devices for at least an hour before going to bed to promote better quality sleep. If you must use them, consider wearing blue light-blocking glasses or using apps that reduce blue light emissions.