10 Tips for Good Sleep Hygiene

Posted on June 22, 2024

Many of us take for granted a good night’s sleep; we expect a decent 7-8 hours a night, which is what the National Institutes of Health recommends, without batting an eyelash. But did you know that your sleep hygiene may be affecting your quality of shut eye? Sleep hygiene refers to the daytime behaviors we display regularly and other environmental factors that can affect how we sleep at night. Good sleep hygiene can mean the difference between a restful 8 hours and a night of tossing and turning; it can help you fall asleep faster and stay asleep longer.

Getting enough quality sleep each night is important for overall health, and developing good sleep hygiene practices can help you maintain and even improve your sleep quality. Here are some ways to improve your sleep hygiene to sleep better at night:

1. Create a restful environment: Keep your bedroom cool, dark, and quiet. You can also try dimming your screens or using a red filter app at night.

2. Stick to a schedule: Try to go to bed and wake up at the same time every day, even on weekends.

3. Limit screen time: Avoid using electronic devices in bed, and especially before bed. Prevent yourself from scrolling through social media or emails.

4. Establish a pre-sleep routine: Try doing something soothing like reading, taking a warm bath, or meditating for 10 minutes to an hour before bed.

5. Avoid certain foods and drinks: Don't go to bed hungry or stuffed and avoid large meals or heavy foods before bed. You should also limit your caffeine intake, as caffeine can act as a stimulant and interfere with your ability to fall asleep.

6. Exercise regularly: Regular exercise can help you sleep, but you should finish your workout a few hours before bed so you're not too energized.

7. Manage stress: Try to manage any worries you might have before bedtime.

8. Limit naps: Try to keep naps to 30 minutes or less and avoid taking them too close to bedtime.

9. Use your bed for sleep only: Try not to use your bed for other activities like working on your laptop.

10. Practice the 20-minute rule: If you can't sleep after 20 minutes, you can try going to another room and returning to bed when you feel sleepy.