Achieving restful, high-quality sleep is essential for physical and mental well-being. However, with the pressures of modern life, it can be challenging to get a good night’s rest consistently. If you’re struggling to sleep soundly, these ten sleep hygiene tips will help create the conditions your body and mind need to rest and recover.
1. Establish a Consistent Sleep Schedule
Sticking to a regular sleep schedule helps your body’s internal clock stay on track. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s natural rhythms, making it easier to fall asleep at night and wake up refreshed each morning1.
Tip: Set a reminder an hour before bedtime to start winding down and avoid late-night activities that could delay your sleep.
2. Create a Relaxing Bedtime Routine
A calming pre-sleep ritual can help signal to your brain that it’s time to unwind. Activities like reading, listening to soft music, or practicing meditation can ease the transition from wakefulness to sleep2. The goal is to create a relaxing environment that reduces stress and readies your mind for rest.
Tip: Avoid intense conversations or stimulating tasks an hour before bed to avoid feeling mentally alert when you should be winding down.
3. Optimise Your Sleep Environment
Your bedroom environment significantly impacts the quality of your sleep. Aim to keep your room cool (around 19°C), quiet, and dark3. Blackout curtains or an eye mask can help block out any unwanted light, while earplugs or a white noise machine can reduce noise disturbances. Comfortable bedding also plays a vital role in how restful you feel throughout the night.
Tip: If you share your bed, consider a larger mattress to minimize disruptions from partner movements.
4. Limit Exposure to Blue Light Before Bed
The blue light emitted by phones, laptops, and TVs can hinder melatonin production, a hormone that promotes sleep4. Avoid screens at least an hour before bedtime to help your body prepare for rest.
Tip: If you need to use your devices, consider enabling “night mode” settings or using blue light-blocking glasses in the evening.
5. Be Mindful of Your Diet
What you eat and drink in the hours before bedtime can impact your sleep quality5. Avoid large meals, caffeine, and alcohol close to bedtime, as these can interfere with your sleep. If you need a snack, choose something light that combines protein and carbohydrates to satisfy your hunger without disrupting your rest.
Tip: Warm milk or a small serving of yogurt can be a good choice if you need a snack before bed.
6. Exercise Regularly (But Not Right Before Sleep)
Regular physical activity can promote better sleep, but try to finish any vigorous exercise at least three hours before bedtime. Exercise releases endorphins and raises body temperature, which can make it harder to fall asleep if done too close to bedtime6.
Tip: Gentle stretching or yoga in the evening can be a relaxing way to wind down without overstimulating your body.
7. Manage Stress and Anxiety
Stress and anxiety are common sleep disruptors, keeping your mind racing when it’s time to rest. Try practicing relaxation techniques like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation to calm your mind before sleep7. A relaxed mind is more receptive to drifting off.
Tip: Journaling before bed can help you release any lingering thoughts or worries, making it easier to relax and fall asleep.
8. Limit Daytime Naps
While a short nap can be refreshing, excessive or late-day napping can interfere with nighttime sleep8. Aim for naps no longer than 20 minutes, and try to take them earlier in the afternoon to prevent disrupting your sleep schedule.
Tip: If you’re feeling sleepy in the late afternoon, a brisk walk or brief stretch might help perk you up without compromising your sleep later on.
9. Get Exposure to Natural Daylight
Sunlight plays a crucial role in regulating your circadian rhythm. Try to spend at least 30 minutes outdoors daily, especially in the morning. Natural light exposure helps signal to your body that it’s time to be awake, which can help you feel more alert during the day and sleepier at night9.
Tip: Open your curtains as soon as you wake up to start the day with natural light exposure, which can also help boost your mood and energy.
10. Use Your Bed for Sleep and Sex Only
Using your bed exclusively for sleep and sex helps reinforce the association between bed and relaxation10. Avoid activities like working, watching TV, or scrolling on your phone in bed. Over time, this habit helps your brain recognise the bed as a space for rest, making it easier to fall asleep.
Tip: If you find yourself unable to sleep after 20 minutes in bed, get up and do a relaxing activity until you feel sleepy again to avoid associating your bed with wakefulness.
TLDR;
Incorporating these sleep hygiene practices into your daily routine allows you to create an environment that supports restful and rejuvenating sleep. Improved sleep boosts your energy and focus and enhances your overall well-being. Small, consistent changes can make a big difference in the quality of your rest and your health.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7423117/ ↩︎
- https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10293115/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9643910/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9092657/ ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S1389945714002482 ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S1744388117305534 ↩︎
- https://www.scientificamerican.com/article/short-naps-have-major-benefits-for-your-mind/ ↩︎
- https://www.hubermanlab.com/topics/light-exposure-and-circadian-rhythm ↩︎
- https://www.elft.nhs.uk/sites/default/files/2023-12/good_bed_bad_bed.pdf ↩︎
[NB. All images created using MidJourney]