Everybody knows that getting enough sleep is essential to staying healthy and happy. What most people don’t know, however, is that the quality of your sleep is just as important as how much of it you get each night. This may seem strange at first, but understanding how poor sleep hygiene can negatively impact your life can help you achieve the restorative slumber you deserve every night. In this article, we’ll discuss the role sleep hygiene plays in helping you enjoy better sleep and outline 10 simple habits you can follow to ensure your nightly rest period goes smoothly every time.
Understanding sleep hygiene
Sleep hygiene is the term used to describe the various habits and practices that can promote better sleep. Just like there’s hygiene for our physical bodies and oral health, there’s also hygiene for our sleep.
There are many different factors that can affect our sleep hygiene, from the type of pillow we use to the way we wind down before bed. By making small changes in our daily routines, we can make a big impact on the quality of our sleep.
Bedroom temperature
The ideal bedroom temperature for sleep is between 60 and 67 degrees Fahrenheit. A cooler room promotes better sleep, as our bodies naturally lower our internal temperature when we sleep. Follow these tips to keep your bedroom at the perfect temperature for a good night’s rest:
1) Use blackout curtains or an eye mask to block out light.
2) Keep noise to a minimum with earplugs or white noise.
3) Invest in a quality mattress and pillow that support your body and promote proper alignment.
Bedtime rituals
There are a few key things you can do to set the stage for sleep and make sure you’re getting the most out of your slumber. Follow these tips for better sleep hygiene:
- Establish a regular sleep schedule and stick to it as much as possible. Your body likes routine, so going to bed and waking up at the same time each day will help regulate your internal clock and make it easier to fall asleep.
- Create a restful environment in your bedroom.
No blue light at night
Blue light suppresses the production of melatonin, the hormone that makes you sleepy. So using screens before bed can make it harder to fall asleep. Instead, try reading a book or taking a bath to relax before bed.
Wind down routine
A sleep routine is important for your body to know when it’s time to wind down and prepare for rest. A few simple things you can do to signal to your body that it’s time to sleep are: turning off electronics screens an hour before bed, reading a book, and writing in a journal.
Exercise daily
Exercise is one of the most important things you can do for your sleep hygiene. Not only does it help you fall asleep more easily, but it also improves the quality of your sleep. Just make sure to avoid working out too close to bedtime, as it can make it harder to fall asleep.
Meditate before bed
There are many benefits to meditation, and one of them is improved sleep. When you meditate before bed, you allow yourself to drift off into a relaxed state, which makes it easier to fall asleep. Plus, if you have trouble sleeping, meditating can help you learn how to control your thoughts and focus on the present moment, which can make falling asleep easier. Here are 10 tips for better sleep