Getting a good night’s sleep is essential for your physical and mental health. When you don’t get enough quality sleep, it can negatively impact your mood, focus, and energy levels.
By practicing good sleep hygiene, you can fall asleep faster, and more soundly, and wake up feeling refreshed. In this article, I’ll share 12 tips for improving sleep hygiene.
1. Stick to a sleep schedule
Going to bed and waking up consistently helps regulate your body’s internal clock for better sleep. Try to keep your schedule the same on weekends too.
According to the National Sleep Foundation, having a regular sleep-wake cycle reinforces your body’s natural circadian rhythm so you feel more alert during the day.
2. Create a restful bedroom environment
Make sure your bedroom is calm, dark, and quiet. Consider blackout curtains, a white noise machine, and keeping devices out of the room.
Having a comfortable mattress and pillow can also help. The CDC recommends keeping your bedroom comfortable between 60-67°F for optimal sleep.
3. Avoid screens before bedtime
The blue light from screens like phones, tablets, and TVs can suppress melatonin and disrupt your circadian rhythm.
Avoid screens for 1-2 hours before bed. A study by Harvard found that using blue light-emitting electronics before bed delays the body’s natural transition to nighttime physiology.
4. Establish a relaxing pre-bed routine
Take time to unwind with a hot bath, light reading, or meditation before bed. A consistent routine helps trigger your body for sleep.
Creating a regular wind-down ritual will relax your nervous system for better sleep, according to Johns Hopkins Medicine.
5. Limit daytime naps
While short power naps can boost energy, long or late daytime naps can make sleeping harder at night. Keep naps under 30 minutes. The Mayo Clinic says to avoid napping after 3 p.m. so you still feel tired at bedtime.
6. Control nighttime snacks
Avoid heavy meals and sugary foods a few hours before bedtime. Light snacks like turkey or nut butter on crackers can help avoid disruptive hunger pangs. According to the Sleep Foundation, you should finish eating 2-3 hours before sleeping to prevent indigestion and sleep disruptions.
7. Exercise regularly
Moderate exercise during the day can deepen sleep. But avoid strenuous workouts close to bedtime that may over-stimulate you.
The NIH says that exercising regularly helps reduce stress hormones and tires your body for better sleep.
8. Manage stress and anxiety
High stress and anxiety levels disrupt sleep. Try journaling, yoga, or meditation to calm your mind before bed. If needed, speak to a doctor.
The AASM recommends cognitive behavioral therapy for insomnia (CBT-I) to target stress and anxiety.
9. Avoid alcohol before bed
While alcohol can make you drowsy, it reduces restful REM sleep. It’s best to avoid alcohol for 3-4 hours before bedtime.
Sleep Foundation advises avoiding alcohol as it fragments sleep and causes nighttime awakenings.
10. Optimize your sleep environment
Consider a comfortable mattress, breathable bedding, and optimized temperature and sound for better sleep.
Earplugs and a sleep mask can also help. The Sleep Foundation suggests a comfortable mattress and bedding to keep your sleeping body cool.
11. See a doctor if you have a sleeping disorder
Untreated conditions like sleep apnea prevent restful sleep. If you suspect a disorder, speak to your doctor and ask about treatment options like CPAP therapy. The AirSense 10 AutoSet is one of the most advanced CPAP machines available.
The AASM recommends getting clinically diagnosed for any suspected sleep disorder to determine appropriate treatment.
12. Prioritize sleep in your schedule
Make sleep a priority by scheduling adequate time for it. Most adults need 7-9 hours of sleep per night. Protect your sleep time.
The National Institutes of Health recommends avoiding sleep deprivation and allowing plenty of time for sleep in your schedule.
Conclusion
Improving your sleep hygiene can transform your sleep quality and daytime energy levels. Start with one or two changes above to see a difference within weeks.
With consistent sleep hygiene habits, you’ll wake up feeling truly recharged and ready to take on the day.
Christopher Adams is a registered dietitian specializing in weight management and preventative healthcare. He’s also the author of a bestselling book on nutrition and a consultant dietitian for hospitals and wellness centres. Adams believes in empowering individuals to make healthier food choices using evidence-based research and practical advice.