Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is incredibly important for both physical and mental health. By following some basic sleep hygiene guidelines, you can set yourself up for better sleep at night.

Some key components of sleep hygiene include:

• Sleep schedule - Try to go to bed and wake up at consistent times, even on weekends. This helps regulate your circadian rhythm so your body expects sleep at certain times.


• Bedtime routine - Have a set winding down routine to transition into sleep mode. Things like taking a bath, reading, or light stretches tell your body it's time for bed.


• Sleep environment - Optimize your sleep space by keeping it cool, dark and quiet. Consider blackout curtains, a white noise machine, or wearing an eye mask. Having a comfortable mattress and pillow also helps.


• Limit screen time - Avoid screens and digital devices around bedtime as the blue light can disrupt circadian rhythms and melatonin release.


• Limit caffeine - It's best to avoid caffeine close to bedtime as it can interfere with your ability to fall and stay asleep.


• Exercise & diet - Regular exercise during the day and a balanced diet support quality sleep. Allow 2-3 hours between exercise sessions and bedtime.

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Following good sleep hygiene over time leads to improved sleep quality and duration. You'll find yourself falling asleep faster, staying asleep through the night, and waking more refreshed.

Some key benefits of good sleep hygiene include:

• Increased energy and productivity


• Improved concentration and focus


• Better mood regulation


• Stronger immune system


• Reduced risk of health issues

Questions people also ask:

How many hours of sleep do I need?

Most adults require 7-9 hours of sleep per night for optimal health, wellness and performance. Individual needs vary slightly based on factors like age, activity level and genetics.

How do I create a sleep hygiene routine?

Start by making small changes over 1-2 weeks like setting a bedtime alarm, limiting evening screen time or adding a pre-bed yoga routine. Then build upon these to create sleep-promoting habits and environment.

In summary, adopting good sleep hygiene habits allows you to take control of your sleep in order to get those precious 7-9 hours per night. Make small, incremental changes to your routines and environment to set yourself up for sleep success!