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Getting a good night’s sleep is incredibly important for your health. In fact, it is just as vital as eating a balanced diet and exercising. Unfortunately, modern living often interferes with our natural biological patterns.
People are now sleeping less than they did in the past, and sleep quality has decreased as well. If you find yourself staring at the ceiling at 2 a.m., or feeling groggy despite spending eight hours in bed, your sleep hygiene might be the culprit.
Good sleep hygiene is about more than just washing your face before bed. It encompasses a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
This article explores the science behind sleep hygiene, the factors that disrupt it, and 7 proven tips to help you optimise your nightly rest.
What Is Sleep Hygiene and Why Does It Matter?
Sleep hygiene refers to the behavioural and environmental recommendations that can be used to improve sleep quality. It is a concept that was originally developed to help people with mild to moderate insomnia, but its principles apply to everyone.
Obtaining healthy sleep is important for both physical and mental health. According to the NHS, good sleep can boost your immune system, manage your weight, and improve your mental wellbeing. Conversely, chronic sleep deprivation can lead to serious health issues, including heart disease, diabetes, and depression.
Your body has an internal clock, known as the circadian rhythm, which regulates your sleep-wake cycle. This rhythm is heavily influenced by environmental cues, primarily light and darkness. When your behaviours align with this rhythm, sleep comes naturally. When your habits fight against it—a state often referred to as ‘social jetlag’—your health can suffer.
Signs of Poor Sleep Hygiene
How do you know if your routine needs an overhaul? Look for these common indicators:
- You take more than 30 minutes to fall asleep.
- You wake up frequently during the night.
- You feel sleepy during the day or need caffeine to stay alert.
- Your sleep schedule varies wildly between weekdays and weekends.
If these sound familiar, refining your habits can make a significant difference.
Factors Affecting Your Sleep Quality
Before diving into the solutions, it is essential to understand the biological and environmental antagonists to rest. Sleep is not merely a passive activity; it is a complex physiological process involving hormones like melatonin and cortisol.
Melatonin is the hormone that signals to your body that it is time to sleep. Levels naturally rise in the evening as it gets dark. However, artificial light can suppress melatonin production. Cortisol, conversely, is the ‘stress hormone’ that keeps you alert. High stress levels in the evening can keep cortisol elevated, preventing the onset of sleep.
External factors, such as noise pollution, an uncomfortable mattress, or a bedroom that is too warm, can also prevent you from entering the deeper stages of sleep, known as REM (Rapid Eye Movement) and deep non-REM sleep. These stages are crucial for memory consolidation and physical repair.
7 Proven Tips for Better Sleep Hygiene
Improving your sleep hygiene does not require expensive equipment. It requires consistency and a willingness to adjust your lifestyle. Here are seven evidence-based strategies.
1. Stick to a Consistent Sleep Schedule
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality.
One study cited by the Sleep Foundation suggests that individuals who have irregular sleep patterns and go to bed at different times on the weekend report poorer sleep quality. Try to wake up at the same time every day, even on weekends. This helps set your internal clock, making it easier to fall asleep at the same time every night.
2. Optimise Your Bedroom Environment
Your bedroom setup is a key component of good sleep hygiene. Three factors are critical: temperature, noise, and light.
- Temperature: Body temperature naturally drops as you initiate sleep. A room that is too hot can interfere with this. The ideal temperature is generally between 16°C and 18°C (60°F to 65°F).
- Noise: Sudden noises can disrupt sleep. Consider using white noise machines or earplugs if you live in a noisy area.
- Light: Darkness promotes melatonin production. Use blackout curtains or an eye mask.
Research from the National Institute on Aging emphasises creating a safe and comfortable environment to minimise disturbances as you age.
3. Manage Your Exposure to Light
Light is the most powerful external cue for your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
However, night-time light exposure has the opposite effect. This is particularly true for blue light, which is emitted in large amounts by electronic devices like smartphones and computers. Blue light tricks your brain into thinking it is still daytime.
Harvard Health suggests avoiding bright screens for two to three hours before bed. If you must use devices, consider wearing glasses that block blue light or using an app that reduces the blue light on your screen.
4. Be Mindful of Eating and Drinking
What you put into your body in the hours leading up to bedtime matters significantly.
Caffeine is a stimulant that can stay in your system for 6 to 8 hours. Therefore, drinking coffee after 3 p.m. is not recommended, especially if you are sensitive to caffeine.
Alcohol is another tricky substance. While it is a depressant and can help you fall asleep faster, it alters your sleep architecture. It reduces REM sleep and can lead to disrupted rest later in the night as the alcohol is metabolised.
Furthermore, eating a large meal late at night can lead to indigestion and heartburn, keeping you awake. If you are hungry, opt for a light snack.
5. Incorporate Physical Activity
Exercise is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
According to Johns Hopkins Medicine, moderate aerobic exercise increases the amount of slow-wave sleep (deep sleep) you get. Deep sleep gives the brain and body a chance to rejuvenate.
However, performing it too late in the day may cause sleep problems for some people. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. Try to finish vigorous workouts at least three hours before bed.
6. Create a Relaxing Bedtime Routine
Just as parents create routines for children, adults benefit from a pre-sleep ritual. This helps separate your sleep time from activities that can cause excitement, stress, or anxiety.
Strategies to clear your head and relax include:
- Reading a book (preferably paper, not digital).
- Taking a warm bath or shower.
- Listening to calming music.
- Practising meditation or deep breathing exercises.
Links between mental health and sleep are profound. Mind explains that relaxation techniques can help lower the physiological arousal that keeps you awake.
7. Reserve Your Bed for Sleep and Sex
It is common to use the bed for watching TV, working, or eating. However, this creates an association in your brain between your bed and wakefulness.
To improve your sleep hygiene, you need to strengthen the mental association between your bed and sleep. This is often part of a therapy called Stimulus Control.
If you cannot fall asleep within 20 minutes, get out of bed. Go to another room and do something relaxing until you feel tired again. This prevents the frustration of tossing and turning from becoming associated with your sleeping environment.
Practical Tips: The Sleep Hygiene Checklist
To help you visualise these changes, here is a quick comparison of habits that promote rest versus those that hinder it.
| Do This (Sleep Promoters) | Avoid This (Sleep Disruptors) |
|---|---|
| Maintain a Schedule: Wake up at the same time daily. | Sleeping In: Drastically changing wake times on weekends. |
| Cool Room: Keep the bedroom around 18°C. | Overheating: Sleeping in a stuffy, hot room. |
| Dim Lights: Lower lights 1 hour before bed. | Blue Light: Scrolling social media in bed. |
| Wind Down: Read or meditate. | Work: Checking emails right before sleep. |
| Light Snack: If hungry, eat a banana or yoghurt. | Heavy Meals: Spicy or acidic foods late at night. |
| Morning Sun: Get outside early in the day. | Dark Days: Spending all day in a dimly lit office. |
Natural Aids and Supplements
Sometimes, hygiene alone isn’t enough, and people turn to supplements. Melatonin supplements are a popular sleeping aid. As mentioned in this Healthline article, melatonin can reduce the time it takes to fall asleep and increase the total amount of sleep time.
Other supplements often used include:
- Valerian root
- Magnesium
- Lavender
However, you should always consult a GP before starting any new supplements, especially if you are taking other medications.
When to See a Doctor
Sleep hygiene is a powerful tool, but it is not a cure-all for severe sleep disorders. If you have tried these tips consistently for a few weeks and still struggle with sleep, you may have a sleep disorder such as insomnia or sleep apnoea.
According to the Cleveland Clinic, chronic insomnia is defined as disrupted sleep that occurs at least three nights a week and lasts for at least three months. Other signs you should see a doctor include loud snoring, gasping for air during sleep, or excessive daytime sleepiness despite spending enough time in bed.
The Bottom Line
Sleep hygiene plays a pivotal role in your overall health and quality of life. By making small, consistent changes to your daily routine and bedroom environment, you can significantly improve the quality of your rest.
Remember that changing habits takes time. Do not be discouraged if you do not see perfect results immediately. Focus on progress, not perfection.
Prioritise your sleep as you would your diet or exercise regimen. For more detailed guidelines on healthy sleep habits, resources like the CDC and the Mayo Clinic offer extensive libraries of information.
Sleep well, and your body will thank you.
