What is sleep hygiene?
Sleep hygiene refers to the habits and practices that support healthy, sufficient sleep on a regular basis. Good sleep hygiene is crucial for both physical and mental health.
Getting enough high-quality sleep each night allows your body and brain to recharge. Without it, you may experience daytime fatigue, irritability, lack of focus, and even health issues over time. Here are some key components of sleep hygiene to focus on:
Set a regular sleep schedule
- Go to bed and wake up at about the same time every day, even on weekends and days off from work
- Stick to a routine to help regulate your body's internal clock
Make your bedroom sleep-friendly
- Keep your bedroom dark, cool, and quiet
- Reserve your bed for sleeping - no TV, laptops, etc
- Consider blackout curtains, a white noise machine, and ensuring your mattress and pillows are comfortable
Allow time to unwind before bed
- Avoid screens and stimulating activities at least 30-60 minutes before bedtime
- Take some time to relax - take a bath, read a book, try light stretches
Mind your health habits
- Limit caffeine, alcohol, heavy meals, and fluids a few hours before bed
- Get regular exercise but not too close to bedtime
- Manage stress levels with yoga, meditation, or breathing exercises
Sleep disorders
If you consistently have trouble sleeping or feel tired during the day despite practicing good sleep hygiene, consider speaking to your doctor. They can check for any underlying health issues like sleep apnea or insomnia which may require specific treatment.
Implementing healthy sleep habits takes consistency and time to adjust. But protecting your sleep is crucial to protecting your physical and mental wellbeing. So start small and focus on incremental improvements. With patience and perseverance, your sleep hygiene practices will start to come more naturally.
Let me know if you have any other questions!