What is sleep hygiene?
Sleep hygiene refers to the behaviors, habits, and practices that promote consistent, restful sleep. Good sleep hygiene is vital for both physical and mental health. When we get adequate sleep on a regular basis, we feel more energized, think more clearly, and better regulate our emotions.
Key recommendations for healthy sleep hygiene include:
- Establish a regular 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 better sleep.
- Create an optimal sleep environment. Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan or white noise machine, and ensuring your mattress and pillows are comfortable.
- Limit exposure to screens before bedtime. The blue light emitted from screens can disrupt the production of melatonin, the sleep hormone. Avoid screens in the 1-2 hours before bed.
- Avoid large meals, caffeine, and alcohol before bed. These can all negatively impact sleep quality. If you consume them close to bedtime, you may have difficulty falling or staying asleep.
- Establish a calming pre-bed routine. Take time to unwind by reading a book, taking a bath, doing light yoga stretches, journaling, or meditating. Transitioning from wake time to sleep time is important.
- Get regular exposure to daylight. Exposure to bright sunlight during the day, especially in the morning, helps regulate the sleep/wake cycle.
- Exercise regularly, but not right before bed. Moderate exercise during the day can deepen sleep. But vigorous exercise too close to bedtime can be too energizing.
Paying attention to sleep hygiene principles and finding what works for your body can truly pay off. When we get sufficient sleep on a routine basis, studies show improved mood, concentration, productivity, and even immune function. Overall, good sleep hygiene allows us to be healthy, happy, and operating at our full potential.
In summary, sleep hygiene includes the daily lifestyle choices and nightly wind-down rituals that impact how well-rested we feel during the day. Small tweaks like avoiding screens before bed, establishing a peaceful pre-bed routine, and maintaining a consistent sleep schedule can promote deeper, more restorative sleep.