What is sleep hygiene?
Sleep hygiene refers to the recommended practices and habits that help promote high-quality nightly sleep and full daytime alertness. Good sleep hygiene is key for maintaining both physical and mental health.
Key Tips for Healthy Sleep Hygiene
Here are some top tips for practicing good sleep hygiene:
- Keep a consistent sleep schedule - Try to go to bed and wake up at the same time each day, even on weekends, to regulate your body's internal clock.
- Create an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark to facilitate falling and staying asleep. Consider blackout curtains, a white noise machine, or even temperature-regulating bedding.
- Limit exposure to blue light before bed - Light from phones, TVs, and computers can disrupt melatonin production and keep your brain alert. Avoid screens for 1-2 hours before bedtime.
- Establish a calming pre-bed routine - Take time to unwind with relaxing activities like reading, gentle yoga, or taking a warm bath one to two hours before going to sleep. This signals your body that it's time to wind down.
- Limit caffeine, alcohol, heavy meals, and naps - Consuming stimulants, alcohol, rich foods, or taking long daytime naps too close to bedtime can make it harder to fall and stay asleep.
Practicing healthy sleep hygiene leads to feeling well-rested and having increased daytime energy. It also boosts your immune system, brain function, mood, and ability to manage stress.