What is Sleep Hygiene?
Sleep hygiene refers to the habits and practices that help us get good, restorative sleep on a regular basis. Following proper sleep hygiene is crucial for maintaining both physical and mental health.
Some key components of sleep hygiene include:
- Sticking to a routine sleep schedule: Try to go to bed and wake up at about the same time every day, even on weekends and vacations. This helps regulate your body's internal clock for sleep.
- Creating an optimal sleep environment: Make sure your bedroom is cool, dark and quiet. Consider using blackout curtains, a fan, white noise machine or earplugs if needed. Also, keep phones, TVs and other electronics out of the room.
- Avoiding screens before bed: Don't use phones, tablets, computers or TVs for at least 30-60 minutes before trying to fall asleep. The blue light from screens suppresses melatonin and keeps your brain active when you want it to wind down.
- Getting regular daylight exposure: Spend time outdoors in daylight as early in the day as possible. This helps regulate melatonin production.
- Establishing a calming pre-bed routine: Take time to unwind by reading a book, taking a bath or doing light stretches. A regular routine signals to your body it's time to relax for sleep.
- Exercising regularly: Aim for 20-30 minutes per day of moderate exercise like walking or yoga. However, avoid vigorous workouts close to bedtime.
- Eating well and avoiding heavy late-night meals: Eat plenty of nutrient-rich whole foods, especially those containing tryptophan to promote sleep. But avoid big meals and sugary or fatty foods 2-3 hours before bedtime.
If you consistently follow sleep hygiene habits like these, you're more likely to fall asleep easily, sleep soundly through the night and wake up feeling refreshed. Paying attention to sleep hygiene lets your body's internal rhythms function optimally for restorative sleep.
However, many underlying issues can still interfere with sleep hygiene techniques working well. If you have ongoing insomnia or poor sleep quality even with good sleep habits, talk to your healthcare provider. You may have an underlying condition that needs treatment, like sleep apnea, restless leg syndrome or anxiety. But in most cases, focusing on sleep hygiene goes a long way in helping people achieve healthy natural sleep cycles.
Some good sleep hygiene habits are easier to establish than others. Start by focusing on one or two changes at a time like sticking to a sleep schedule or limiting screens before bed. Over time, a new routine becomes habit. For detailed information on improving sleep hygiene, check out resources from leading medical groups like the American Academy of Sleep Medicine. Sweet dreams!