What habits should I adopt for better sleep hygiene?

Quality sleep is as essential to survival as food and water, yet it remains an elusive dream for many. Good sleep boosts our mood, sharpens our minds, and keeps us healthy. But in our always-on society, where screens are omnipresent and workdays often extend well into the night, getting restful sleep can be a complex task. It’s not just about the quantity of sleep but also the quality. As the search for the keys to a restorative night’s sleep continues, we’ve compiled evidence-based methods to guide you. These Top 10 Ways to Improve Your Sleep are designed to help you establish a holistic approach to achieve deep, peaceful slumber regularly.

1. Maintain a Consistent Sleep Schedule

Sticking to a sleep schedule sets your body’s internal clock to expect rest at a certain time night after night. Try to get into your bed and wake up at the same time each day, even on weekends. This regular rhythm will make you feel better and will give your body the cue to fall asleep and wake up naturally.

2. Create a Restful Environment

An environment conducive to sleep can be the difference between a night spent tossing and turning and one of peaceful slumber. Your bedroom should be a temple of sleep – quiet, dark, and cool, with a comfortable mattress and pillows. Consider blackout curtains, earplugs, or white noise machines to block out anything that could disturb your sleep.

3. Pay Attention to What You Eat and Drink

Nutrition has a profound impact on your sleep cycle. Avoid heavy or large meals within a couple of hours of bedtime. Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

4. Establish a Pre-sleep Routine

A calming pre-sleep ritual can help signal your body that it’s time to wind down and move from wakefulness to drowsiness. You might take a warm bath, read by a dim light, or practice a relaxation technique to prepare your body for sleep.

5. Get Comfortable

Invest in your sleep environment. The right mattress and bedding can make a significant difference. Since you spend about a third of your life in bed, it’s worth it to have a mattress that supports a good night’s sleep.

6. Limit Daytime Naps

Long daytime naps can interfere with nighttime sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you must nap during the day, keep it short and before 5 p.m.

7. Include Physical Activity in Your Daily Routine

Regular physical activity can contribute to sounder sleep. However, timing is important. Exercising too close to bedtime can lead to increased alertness and hormones like adrenaline, which can make it harder to fall asleep.

8. Manage Worries

A busy mind can keep you up at night. Try to manage your stress with healthy coping techniques like meditation, deep breathing exercises, or writing a to-do list for the next day, which can organize your thoughts and clear your mind of any distractions.

9. Limit Exposure to Screens

Melatonin, a hormone produced in response to darkness, helps signal to your body that it’s time to sleep. However, the blue light emitted by your phone, tablet, or computer can disrupt this process. Reducing screen time an hour before bed can help diminish blue light exposure and promote better sleep quality.

10. Evaluate Your Sleep Health

If you’ve tried self-help remedies for sleep problems without success, don’t ignore your issues. Speak with a doctor or sleep specialist who can evaluate your symptoms and help you find an effective treatment.

There’s no magic solution for improving sleep, but combining these strategies can make a big difference. It’s important to keep in mind that the process of improving sleep is a personal journey. What works for one person might not work for another. Patience and experimentation are key to determining which methods will help you drift off to dreamland and stay there through the night.

We’ve reached the end of our Top 10 countdown, and we’d love to hear from you! What works for you when it comes to getting a good night’s sleep? Share your thoughts and let’s enrich our community’s sleep health knowledge together.

Interested in more wellness content? Check out Top 10 Ways Yoga Boosts Immunity, Gut Health and Longevity According to New Research in 2023.