Sleep Hygiene - More than just the hours

Sleep hygiene is an incredibly important element to our daily functioning, but we rarely hear about the ways we can effectively maintain it. For starters, sleep hygiene is the environment and daily routines that promote healthy sleeping patterns. Maintaining this state means sticking to a schedule, making the environment comfortable, following a pre-bed routine, and building healthy habits throughout the day to further promote sleep hygiene. Having strong sleep hygiene is important for both our physical and mental health and can help improve productivity and quality of life. As presented in this blog, sleep hygiene and the elements that influence our sleep consist of more than just the hours we get each night. 

Tips for strong sleep hygiene

There are a few ways that we can optimize our sleep hygiene such as nightly routines, healthy daily habits, bedroom environment, and managing stress prior to bedtime.  

Nightly Routines

Our preparation for bedtime can often predict how easily we’ll be able to fall asleep. Some ways that we can make this process easier is to follow the same steps each night, leave 30 minutes before bedtime to wind down (meaning no screen time), dimming our lights, and only getting into our beds when we’re tired (and leaving the bed if we can’t fall asleep within 20-30 minutes). 

Healthy Daily Habits

Our nighttime routines are incredibly important but it’s also imperative that we consider our daily habits. Incorporating positive daily routines can support our circadian rhythm and limit sleep disruptions. Some ways that we can do this include getting daylight exposure, being physically active, limiting our smoke intake, reducing alcohol consumption, not having caffeine in the late afternoon or evening, not eating too late, and only getting into our beds when it’s time for sleep (restricting in-bed activities such as homework, watching TV, etc.). 

Bedroom Environment

In order to fall asleep more easily, we need to consider what our bedroom environment looks and feels like. Although, it’s important to consider that each person's “optimal bedroom environment” will differ as it can be based on preference. Examples of some popular elements people tend to include in their optimal bedroom environment include having a comfortable mattress or pillow, setting a cool temperature, blocking out light, and drowning out noise.

Managing Stress Prior to Bedtime

To help prevent your worries from keeping you awake, consider writing everything down before bed to get them out of your head, creating a to-do list for the following day, considering a weighted blanket to combat anxiety, and meditating before bed. 

References

Sleep Hygiene Explained and 10 Tips for Better Sleep. Healthline. (2022). https://www.healthline.com/health/sleep-hygiene#limit-naps.

Suni, E. (2022). What Is Sleep Hygiene? | Sleep Foundation. Sleepfoundation.org. https://www.sleepfoundation.org/sleep-hygiene.