Considering that you spend one-third of your life sleeping, make it a point to ensure that it is quality sleep as much as you can. Unfortunately, many people find it difficult to fall and stay asleep. If you find yourself staring at your ceiling at two in the morning on a regular basis, certain nighttime habits may be preventing you from getting quality sleep.
What Is Sleep Hygiene?
There is oral hygiene, personal hygiene, and now there’s sleep hygiene? Yes, exactly correct. Sleep hygiene refers to a set of habits that encourage a good night’s sleep. Adopting certain habits can help regulate the body’s circadian rhythm, or internal “clock” that controls sleep and wakefulness. Sleep hygiene plays a crucial role in maintaining mental and physical health, in addition to overall quality of life. You may engage in certain practices or behaviors, either during the day or at night, to help promote better sleep. Continue reading to learn sleep hygiene tips that may lead to more restful sleep.
Exercise Regularly
Studies show that as little as 10 minutes of walking per day can improve sleep quality. Exercising outside further enhances the benefits by exposing you to natural light, which works to regulate your sleep cycle. If you cannot exercise outside, do not stress yourself into an anxiety spiral. Indoor exercise is also beneficial, but avoid exercising three hours before bedtime, as physical activity can increase wakefulness, making it more difficult to fall asleep. Should you want to engage in movement closer to bedtime, consider yoga, stretching, or Tai Chi.
Make Your Sleep Environment Work For You
Your sleep environment can either make it easier or harder to fall asleep. Typically, a bedroom that is between 65 and 68 degrees Fahrenheit is ideal for restful sleep. Additionally, make sure you have a comfortable mattress, pillows, and bed sheets. The more comfortable you are, the easier it is to fall and stay asleep. Too much light in the bedroom can also make it harder to fall asleep, so consider investing in blackout curtains or an eye mask to ensure darkness.
Use Your Bed For Sleep
It can be very tempting to read, work, watch TV, or have phone calls in your bed if it is very comfortable. Try to reserve your bed for sleeping and sexual intercourse. That may actually strengthen your brain’s association between your bed and sleep, so you can fall asleep more easily. Even though reading can help you fall asleep, you may want to try reading on the couch before moving to your bed in case your mind is excited by the book and you cannot fall asleep.
Manage Stress Before You Go To Sleep
You should never go to bed worrying about things that can keep you awake. To help alleviate some of that stress and worry, consider the following habits:
- Write down your tasks or worries to get them out of your head. Prioritize what you have to do tomorrow, or the rest of the week, and then try your best to relax. Perhaps outline a plan to get these things done because seeing it on paper helps you see it through.
- Experiment with meditation, be it in silence or guided via an online video or app on your phone. Meditation can help calm the mind, even if the practice only lasts for five to 10 minutes.
- Consider sleeping with a weighted blanket, as it can help people with anxiety and insomnia fall and stay asleep.
Keep A Consistent Sleep Schedule
Going to bed and waking up at the same (or thereabouts) every day, even on the weekends, can help reinforce the body’s sleep cycle. That makes it easier for you to fall asleep and wake up every day. When you stick to a consistent schedule, you can also reduce daytime sleepiness. Just make sure that the bedtime you choose allows you to get between seven to nine hours of sleep every night.
Create A Relaxing Bedtime Routine
Help yourself unwind by developing a routine that gets you ready for bed. Allow one hour for your bedtime routine because that allows you enough time to do a few different things that relax you. Here are a few examples:
- Meditate, even for five to 10 minutes, to help calm the body and mind. You can set an intention during your practice to make it more effective and help you focus.
- Listen to soothing or relaxing music while focusing on your breath. There are many playlists on streaming platforms that help induce sleep.
- Reading a book can be a great way to relax, but avoid using electronic devices that emit blue light, as that can keep you awake.
- Engage in some gentle stretching to relax the muscles and release tension. You can also try restorative yoga, which works to relax the mind and body.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
