5 tips to help you sleep better

Quality sleep is essential for a healthy mind and body. While life’s challenges, such as stress, responsibilities or even illness, may disrupt our rest, improving your ability to fall asleep and stay asleep throughout the night can be done by focusing on your sleep hygiene.

Why is sleep hygiene important?

Sleep hygiene is a set of habits and practices that can help you sleep well on a regular basis. It encompasses both environment and habits. It can pave the way for higher-quality sleep and better overall health. Getting healthy sleep is important for physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults, can benefit from better sleep and sleep hygiene can play a key part in achieving that goal. Read along for some helpful tips to enhance your sleep hygiene!

Stick to a sleep schedule

The recommended amount of sleep for a healthy adult is 7 to 9 hours, so you should set aside that amount of time each night for sleep. Aim to go to bed and wake up at the same time each day, even on the weekend. Being consistent reinforces your body’s sleep-wake cycle.

Try to do things that are relaxing before heading to bed. For instance, a warm beverage (without caffeine), a relaxing bath, meditation, or a book can help calm your mind and body and prepare you for sleep.

Create a restful environment

The environment you sleep in is important and part of improving your sleep hygiene. You want to create a relaxing, quiet space that is comfortable for sleep. Typically, it can be hard to fall asleep when it’s warm, so consider lowering the temperature before you head to bed.

A dark bedroom is also important for getting a good sleep. Hang blinds or curtains that keep the light out and turn bright clocks, lights on phone chargers and other light sources down or away from you during the night.

Limit screen time before bed

Many of us are in the habit of watching TV or scrolling on our phones to unwind before bed. However, looking at bright screens right before bed can make falling asleep more difficult. This is because the blue light emitted from phones, tablets and other devices blocks a hormone called melatonin. Melatonin makes you feel tired. This means it will be harder to fall asleep if you’ve just spent time looking at a screen. Try avoiding the use of electronic devices at least an hour before bed.

Pay attention to what you eat and drink

Try not to go to bed hungry or stuffed—those feelings of discomfort can keep you awake.  Nicotine, caffeine and alcohol deserve caution, too: the stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

Include physical activity in your daily routine

One of the best ways to improve your sleep hygiene is to be active during the day. If you exercise regularly, your body is more likely to be tired in the evening, making sleeping easier. However, you might want to avoid exercising too close to bedtime, as this may have a stimulatory effect and produce hormones like epinephrine and adrenaline, making it more challenging to fall asleep.

If you can exercise outdoors, you’ll also have the added bonus of getting some sunlight. Being exposed to sunlight during the day helps build a healthy circadian rhythm, making it easier to sleep at night.

Know when to contact your healthcare provider

If you routinely have difficulty sleeping or feel sluggish, tired, or unwell despite getting enough sleep each night, contact your healthcare provider. Identifying and treating any underlying causes can help you get the sleep you desire.

By incorporating these small changes into your sleep routine, you can allow your body to get the rest and recovery time it needs to live a healthy life. If you are trying to change your lifestyle, good sleep hygiene is the foundation to support your goals!