Restless to Rested: Essential Tips for Better Sleep Hygiene
When was the last time you got 8 hours of deep, restful sleep? If it takes you more than a few moments to answer, it might be worthwhile to make some changes to your sleep routine. With the chaos of modern life, quality sleep often takes a backseat to busy schedules and endless distractions. Despite all this, quality sleep is essential for maintaining physical health, emotional well-being, and overall productivity. This is where sleep hygiene comes into play. Sleep hygiene is defined by the Mayo Clinic as healthy habits that enhance your ability to fall asleep and stay asleep throughout the night, helping you wake up feeling refreshed and energized. Let’s look at some sleep hygiene practices that you can implement to transform your nights from restless to restful.
Set Your Sleep Schedule
Maintaining a consistent sleep schedule is crucial for good sleep hygiene. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This consistency makes it easier to fall asleep and wake up, reducing the likelihood of grogginess or insomnia. If you find yourself needing a nap, keep it brief—20 to 30 minutes—and try to avoid napping late in the afternoon so that it won’t interfere with your nighttime sleep
Limit Your Screen Time
Blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep. To minimize its impact, try to reduce your exposure to screens at least an hour before bed. If you must use electronic devices, consider using blue light filters or the “night mode” setting to reduce the impact on your sleep. If you still find yourself needing a distraction from your thoughts, consider reading a book instead!
Eliminate Distractions from Your Environment
Sleep hygiene includes maintaining an appropriate sleeping environment. Ideally, your bedroom should serve as a sanctuary of calm and relaxation. Keep the room dark, quiet, and cool to create ideal sleeping conditions. Consider investing in blackout curtains, white noise machines, or fans to enhance your sleep setting. Also, ensure that your mattress and pillows are comfortable and supportive as their quality can greatly impact your sleep.
Exercise and Eat Well
Did you know that what you eat and drink can also influence how well you sleep? It’s advisable to avoid large meals, caffeine, and alcohol close to bedtime as these can disrupt your sleep cycle. While alcohol may initially make your drowsy, it can interfere with the deeper stages of sleep, leaving you feeling unrested. On the other hand, regular exercise can improve sleep quality, though it’s best to avoid intense workouts close to bedtime as it can be difficult to settle down afterwards.
Practice Relaxation
Stress and anxiety are common culprits behind sleepless nights. To help calm your mind before bed, practice relaxation techniques such as deep breathing, meditation, or gentle yoga. Journaling about your day can also be an effective way to release worries and clear your mind, making it easier to wind down for a restful night.
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Resources
Healthy habits for a better night’s sleep. (n.d.). Mayo Clinic Diet. Retrieved July 30, 2024, from https://diet.mayoclinic.org/us/blog/2022/healthy-habits-for-a-better-night-s-sleep/#:~:text=Sleep%20hygiene%20encompasses%20healthy%20habits%20that%20can%20improve
Improve Sleep: Tips to Improve Your Sleep When Times Are Tough | Blogs | CDC. (n.d.). https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/
Mayo Clinic. (2020, April 17). 6 Steps to Better Sleep. Mayo Clinic; Mayo Clinic Staff. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
National Heart, Lung, and Blood Institute. (2022, March 24). Sleep Deprivation and Deficiency – Healthy Sleep Habits | NHLBI, NIH. Www.nhlbi.nih.gov. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits
Disclaimer
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as a substitute for medical advice from a trained healthcare professional.
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Listen to your care providers as they know you and your condition best. Thank you for reading!
The Team at BSDI