Mastering Sleep Hygiene: Your Path to Better Quality Sleep
As research continues to emerge, it’s undeniable that sleep is the cornerstone of individual health and wellbeing. However, many of us still struggle to get the rest we need. While increasing your sleep time isn’t necessarily within your control, you can improve your sleep hygiene to promote a restful and rejuvenating night’s rest.In this article, you’ll learn what is sleep hygiene, practical strategies and tips to develop healthier sleep habits for an effective routine.
What is sleep hygiene?
Sleep hygiene refers to the habits, routines and environments you create before, during and after sleep. Good sleep hygiene practices, e.g. no screens an hour before bed, can help improve sleep quality and duration, giving your body and mind the deep and rejuvenating rest it needs.
Why is sleep hygiene important?
Good sleep hygiene is important as it gives us the best chance at a good night’s sleep. Poor sleep hygiene can make it harder to fall asleep and stay asleep and more likely to wake up feeling unrefreshed. Research shows that sleep deprivation, insomnia and poor sleep patterns have been linked to a range of mental and physical disorders, including depression, anxiety and cardiovascular disease.
What are signs of poor sleep hygiene?
- Difficulty falling asleep or staying asleep
- Feeling groggy or unfocused throughout the day
- Frequently waking up during the night
- Relying on caffeine or naps to stay alert
- An inconsistent sleep schedule
- Feeling fatigued despite spending the recommended time in bed
How do you practice good sleep hygiene?
Practicing good sleep hygiene is as simple as identifying your current pre-bed behaviours and habits (think about the activities you do in the lead up to going to bed; approximately two hours before bed is sufficient), understanding how these habits may contribute to a poor or positive night’s sleep, and developing ways to change, remove or add to your schedule in a way that can help enhance your sleep quality. Here are a few tips to get you started.
Set your sleep schedule
- Stick to a consistent sleep schedule by going to bed and waking up at the same time every day – even on weekends
- Avoid long naps that can disrupt your ability to fall asleep at night
- Listen to your body’s signals and honour them, e.g. if you’re tired, prioritise rest
Follow a nightly routine
- Establish a relaxing pre-sleep routine, such as reading, meditating, taking a warm bath or stretching
- Reduce exposure to blue light from screens at least one hour before bed
- Remove all screens and devices from your bedroom
- Consider swapping LED light bulbs to candescent light bulbs in your bedroom
- Avoid stimulating activities, such as intense workouts or work-related tasks, before sleep
- Avoid caffeine and heavy meals late at night
- Create a wind-down routine (e.g. repeat the same behaviours every night) so your body knows that it’s time to rest
Create healthy daily habits
- Get regular exposure to natural light, especially in the morning, to regulate your sleep-wake cycle
- Engage in physical activity, but avoid vigorous exercise close to bedtime
- Limit caffeine, alcohol, and heavy meals, especially in the evening
- Establish habits that support sleep, such as relaxation techniques and mindfulness practices
- Avoid working or doing overly stimulating cognitive activities just before bed to avoid ruminating or feeling ‘wired’
Optimise your bedroom
- Keep your room cool, dark, and quiet to create an ideal sleep environment
- Invest in a comfortable mattress and pillows that support restful sleep
- Use blackout curtains, white noise machines, or sleep masks if needed
- Remove distractions such as bright lights, screens, and disruptive noises
- Minimise clutter and remove anything from your bedroom that your mind associates with work or stimulating activity
Is sleep hygiene the same for everyone?
In most cases, sleep hygiene is the same for everyone. However, depending on age, work schedules, children, and stress levels, you can pick and choose the tasks and habits that make up your sleep hygiene routine that most closely align with your lifestyle.
Learn more about sleep hygiene
Understanding and implementing better sleep hygiene habits is the key towards improving your sleep and overall wellbeing. If you’re ready to take control of your sleep habits and wake up feeling refreshed, consider booking a Sleep Hygiene Workshop for your workplace to discover expert-backed strategies to develop a sustainable sleep routine.
