Sleep is one of the most important parts of our health. We need sleep to maintain healthy blood pressure, weight, mental and physical performance, cognitive functioning, and more. Our organs, including our brain, rely on the rest and restoration that sleep brings.
Yet for many of us, our sleep hygiene is okay at best.
You’ve probably heard that experts recommend 8 hours of sleep a day. How often do you actually get enough sleep?
It might not seem like a huge deal to stay up late for one more episode, or to wake up early to get some productivity time in before work, but those hours can catch up to you. Research shows that it can take 4 days to catch up on just 1 hour of sleep debt.
Sleep hygiene is important, but knowing that and actually implementing good sleep hygiene habits are two different things. This article will give you some tips on how to sleep better and feel better about it.
What Is Sleep Hygiene?
Good sleep hygiene is behaviors that promote deep and restful sleep. In the same way that good physical hygiene involves things like brushing your teeth and taking a shower, good sleep hygiene involves habits that can promote overall wellness.
Some sleep habits are universal, like not scrolling in bed. But other ones will be unique to you. Maybe taking a warm shower is the best way to prepare your mind before sleep. Or maybe you hate sleeping with your hair wet, and journaling to get all your thoughts out is more your speed.
We’ll list a few good sleep hygiene habits below. Try them out, but don’t be afraid to make your own sleep hygiene habits that fit you and your lifestyle.
Tips for Improving your Sleep and Best Sleep Practices
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Here’s a list of good sleep hygiene habits that promote healthy, restful sleep:
- Stick to a consistent sleep schedule — Go to bed and wake up at the same time every day, even on weekends. This will be different for every person. Just because you saw someone on social media having a 4 am wake-up alarm doesn’t mean you have to. Understanding what your body needs for its sleep schedule is an important step in understanding your sleep hygiene.
- Create a relaxing bedtime routine — Try reading, stretching, or taking a warm bath before bed. Again, consider what is relaxing to you. If meditation makes you more anxious, try something else.
- Limit screen time before bed — Avoid phones, computers, and TVs at least 30–60 minutes before sleep. Electronics emit blue light, which can disrupt sleep cycles because it mimics natural sunlight. If you have to use electronics, put them on night mode or manually adjust the blue light output to make it a warmer, more sleep-friendly light.
- Keep your bedroom cool, dark, and quiet — Use blackout curtains, earplugs, or a white noise machine if needed.
- Use your bed only for sleep and intimacy — Avoid working, studying, or eating in bed. When we use our bed for something other than sleeping, our brains start to form a correlation between that activity and the bed. If you always scroll in bed, getting in bed will cue your brain that it’s time to scroll, not sleep.
- Avoid caffeine and nicotine in the evening — Both are stimulants that can interfere with falling asleep.
- Limit alcohol before bed — It may make you drowsy at first, but alcohol disrupts deeper sleep later. This includes wine, which has a drowsy effect on most people but makes their sleep less restorative.
- Be mindful of late-night eating — The relationship between late-night eating and sleep is a complicated one. It’s not so right and wrong as we once thought. Instead, eating nutrient-dense foods before bed does have some benefits, especially for those with blood pressure issues or who wake up hungry in the middle of the night. Foods to avoid include foods high in fat, sugar, spice level, or caffeine. Overly acidic foods can also cause issues with sleep.
- Get regular exercise — Physical activity helps regulate sleep, but avoid intense workouts right before bed, as it can increase your body temperature, heart rate, and general arousal level, making it difficult to fall asleep. Instead, exercising in the morning or in the evening a few hours before bed is best for optimal sleep.
- Soak in sunlight during the day — The sun is the body’s greatest sleep cue. Allowing your body to soak in the sun will help regulate your body’s internal clock (circadian rhythm).
- Avoid long naps late in the day — Keep naps under 30 minutes and before mid-afternoon.
- Keep a calming sleep environment — Comfortable mattress, supportive pillow, and clean bedding can help some people fall asleep. In general, try to keep your bedroom a place of peacefulness, not stress.
- Manage stress — Try mindfulness, deep breathing, or journaling to calm your mind before sleep. Anxiety and stress is one of the greatest sleep-killers. If you’re overly stressed, address that first.
- If you can’t sleep after 20 minutes, get up — We’ve all done the tossing and turning for hours in bed, hoping you’ll fall asleep. It hardly ever works. Instead, get up and do something quiet and relaxing until you feel sleepy again.
If you’re overwhelmed by this list, that’s okay! Take it slow by implementing one habit at a time. Maybe you start by trying to exercise a little every day. And then you cut down on your scrolling before bed. Slowly build these habits on top of each other as you get more comfortable with them.
Why Is Sleep Hygiene Important?
Sleep deprivation is no joke. It can lead to lasting physical and mental health problems, such as:
- Anxiety and depression
- Increased risk of substance use
- Psychosis or hallucinations
- Obesity
- Type 2 diabetes
- Cardiovascular disease
- Weakened immune system
- Hormonal imbalances
- Chronic fatigue and low energy
- Reduced pain tolerance
- Increased inflammation
- Shortened lifespan
If you’re struggling with your sleep, talking to a therapist can help. A good therapist can get to the root cause of your sleep issues and help you build the healthy habits that will ensure good quality sleep hygiene in the future.
Lifebulb Counseling has licensed therapists who accept most major insurances and have little to no wait time.
Your sleep is important. Prioritize it today by contacting a therapist near you.
