By: Shelby Ruman MS, LPC
Sleep hygiene refers to a set of habits and environmental practices designed to promote the best sleep possible. We live in a world where screens glow late into the night and schedules are often busy and irregular. This can make proper sleep hard to come by. Having good sleep hygiene includes sleep behavior and environment as well as routine.
An important factor to good sleep hygiene is having a routine. Falling asleep and waking up around the same time every day can help regulate your internal clock. Waking up at the same time every day, even on the weekends, has been shown to increase overall sleep hygiene as well. If you find it takes you a long time to get into a “sleep mode” plan for this. Sometimes winding down for bed can take a while. Limiting light exposure and noise can help with the overall sleep vibe. If getting rid of screens isn’t possible, try using nighttime mode or blue light filters.
Comfort also plays an important role in sleep hygiene. Having a good mattress that fits your needs is important. Pillows and sheets/blankets you like are also important. Everyone’s sleep comfortability is different. Sometimes it may be comfortable to sleep in a cold room and bundle up, others may need a fan running. Whatever works for your comfort level is great to incorporate while working towards good sleep hygiene. Trying calming scents can also make for a comfortable sleep environment.
A pre-sleep routine can also make a difference. Including calming activities like reading, a warm shower, stretching or even meditation/deep breathing can help signal to your body and mind that it is time to relax. Our bodies need time to get into sleep mode.
Some daily habits can also influence sleep. Getting enough exercise can promote better rest. Not overdoing it with naps is also important. Naps are a great way to regain energy, but keeping them short and in the early afternoon can be best in getting a restful night’s sleep. Limiting caffeine intake especially late in the day is also beneficial for sleep. Eating soon before bed can also interfere with sleep. Limiting late night snacks to lighter options is good. Alcohol and nicotine can negatively affect sleep, so it is important to consume these in moderation when working towards better sleep. Another thing to look out for is utilizing your bed for sleep activities only. There should be no work done in the areas that you sleep to promote a positive environment.
When working on sleep hygiene it is important to remember that gradual changes are key. Not everything needs to be fixed at once. Remember that consistency is key. Quality sleep is not only important, but can reduce the risk of many health concerns and improves overall functioning. Sleep hygiene is
Stress and mental health also play a critical role in sleep hygiene. Racing thoughts and anxiety can keep you awake long after you’ve gone to bed. Writing down or journaling worries, practicing mindfulness, or setting aside time earlier in the day to address concerns can help reduce nighttime stress. If sleep and mental health difficulties persist it may be beneficial to seek out help from a professional or your healthcare provider.
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