What is sleep hygiene and why is it important? Sleep hygiene refers to healthy sleep habits. Your behaviors during the day and before you go to bed at night, can make a dramatic difference in the quality of your sleep. Sleep can also make an impact on your physical health, mental health and the overall quality of your life. We all need to make sleep a priority and sleep hygiene is a great first step.
Sleep hygiene means having both an environment and routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a nighttime routine, and building healthy habits during the day can all contribute to ideal sleep hygiene. Here are a few areas to focus on when it comes to sleep hygiene:
Sleep Schedule
- Try to go to sleep and wake up at the same time daily.
- Pick a schedule that allows 7-8 hours of sleep.
- Prioritize sleep. That Netflix show will be there tomorrow!
- Make gradual adjustments. If you want to change your sleep schedule, make small adjustments until you find an ideal schedule.
Routine
- Keep your nightly routine consistent.
- Budget 30 minutes for winding down every night.
- Dim your lights. Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.
- Unplug from electronics. Think about charging them overnight outside of your bedroom.
- Find relaxation tools that work for you.
Daily Habits
- Get daylight exposure. Even 20 minutes a day will help!
- Be physically active. You don’t have to do an intense workout everyday, but make sure you move your body.
- Reduce alcohol consumption. Alcohol can distribute your sleep.
- Cut down on caffeine in the afternoon and evening.
- Don’t eat too late at night.
- Restrict in bed activity to sex and sleep.
Environment
- Have a comfortable pillow and mattress.
- Use excellent bedding.
- Set a cool yet comfortable temperature.
- Block out light.
- Drown out noise.
- Try calming scents. We love Dr. Schuze’s Air Detox or using essential oil like lavender, valerian and chamomile.
Sleep can affect every part of your life. If you have trouble sleeping, you don’t have to suffer. In addition to good sleep hygiene, there are many natural options to help you sleep. Get some sleep and say Hello Again to good mornings!
by Hallman Ray