Sleep hygiene -

What is Sleep Hygiene?

Sleep hygiene refers to the habits and practices that help us get good, restorative sleep on a regular basis. Following proper sleep hygiene is key for maintaining both physical and mental health.

When we don't get enough quality sleep, it can negatively impact focus, productivity, mood, relationships, and overall wellbeing. By making small adjustments to our pre-bedtime routines, we can set ourselves up for more restful nights. Here are some tips:

Create an Ideal Sleep Environment

• Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan, or white noise machine if needed.
• Reserve your bed for sleep and intimacy only. Using electronic devices or watching TV in bed makes it harder to wind down.
• Invest in a comfortable mattress and bedding. The right mattress improves sleep quality and supports the body.

Establish a Soothing Pre-bed Routine

• Stick to a regular sleep schedule, even on weekends. Routines help regulate your body clock.
• Unwind 60-90 minutes before bed by dimming lights, avoiding screens, and doing calming activities like reading, stretching, or journaling.
• Write down any spinning thoughts or make a to-do list for the next day to get worries off your mind.
• Avoid caffeine, large meals, alcohol, and nicotine close to bedtime, as they can disrupt sleep.

Wake up Feeling Refreshed

• Wake up and go to bed at consistent times to anchor your sleep schedule. Use an alarm if needed.
• Get some natural light first thing in the morning. Light exposure helps regulate your body clock.
• Move your body during the day through exercise, chores, or other activity. Being active improves sleep quality.

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