Sleep hygiene is a popular topic online because sleep is essential, but sometimes getting enough of it can be a hard task. Since sleep quality matters as well, learning the basics of a good night’s routine is key.
Improving sleep quality doesn’t magically happen overnight. Discover the steps to good sleep hygiene, a routine to wake up rested and full of energy.
There are nights spent tossing and turning in bed, unable to turn off your mind. Despite knowing you need to sleep, you find it hard to unwind and close your eyes. This is a common bedtime problem, but you can make small tweaks to your routine throughout the day and into the evening. This is the “sleep hygiene” or sleep routine.
What Is Sleep Hygiene
Behind the almost aseptic medical term of “sleep hygiene”, there’s a routine, just like the skincare regimen you stick to for best results. Sleep hygiene is a sleep routine, and includes what you do when you go to bed and at what time, how you relax before bedtime, as well as the activities you do in the hours leading up to bed and the environment you create for yourself.
To improve sleep quality, you will need a set of good sleep hygiene habits and be consistent until they become second nature. Surprisingly, you will need to pay attention also to what you put on your plate…
#1 Sleeping Well Also Starts from Your Diet
If you want to sleep well, you’ll need to focus on a healthy and balanced diet as much as possible. This includes eating plenty of whole foods and limiting the amount of toxins you consume. Pay particular attention to dinner: eat several hours before going to bed, opt for a lighter meal and avoid any stimulants, such as caffeine, alcohol and nicotine, 1 to 2 hours before bed. In this way, your stomach won’t be too busy digesting, and you’ll fall asleep much more easily.
#2 Be Comfortable and Create a Cosy Bedroom
Anything that improves your comfort in bed at night is going to help you fall asleep faster and sleep much longer and better. Your bedroom should be cool, tidy, dark and as quiet as possible. You can put your mobile on mute and install UV-blocking curtains, or play some ambient music.
You might also consider upgrading the bed itself, perhaps with a foam mattress topper and by making sure your bedsheets and linen are soft and breathable. Or you can focus on wearing something cosy, which could be long cotton nighties or really anything that you are comfortable sleeping in.
#3 Create Your Own Routine
Most people find that having some sort of bedtime routine is hugely helpful. A night routine includes having a bedtime that you stick to religiously, making sure that you are following the same actions every day, and generally building a routine that works for you. Remember that you might need to experiment with this, too.
#4 Live Well, Worry Less
There is a strong psychological component to sleeping well and taking a rest. Sleeping well requires that you are living well, which means acting in accordance with your true values and desires. Being kind to yourself and others, pursuing a meaningful career that helps shape the world for the better, and generally engaging with life in a manner which seeks to benefit, rather than profit from, those around you.
Overthinking and worrying can delay your bedtime. You can write down your worries in a list and set a time to look at it a few hours before going to sleep. This way, you’ll see what to work on or simply discard. You can also plan the next day with a to-do list, and you’ll see how your mind will feel lighter and ready to unplug.
#5 Don’t Force Sleep
If you really can’t fall asleep, don’t rely on your phone for a distraction. Your screens produce artificial light, and your brain will release too much adrenaline for you to fall asleep. Instead, get up and find a comfy place to listen to some music or read a book. As soon as you feel sleepy, go back to bed to enjoy your well-deserved sleep.
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