In our fast-paced world, achieving quality sleep is crucial for overall health and well-being. Sleep hygiene, encompassing habits and practices that promote restful sleep, plays a vital role in ensuring a good night’s rest. By adopting effective sleep hygiene practices, you can improve sleep quality and wake up feeling refreshed and rejuvenated.
Sleep hygiene refers to behaviours and environmental factors that contribute to sleep quality and is often the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties.
These encompass both daytime habits and nighttime routines aimed at optimising the sleep-wake cycle and promoting deep, uninterrupted sleep.
Maintain a regular, consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock, promoting better sleep quality (Grandner et al., 2020).
Develop calming bedtime rituals such as reading a book, taking a warm bath, or practicing relaxation exercises like deep breathing or progressive muscle relaxation. These activities signal to your body that it's time to wind down and prepare for sleep.
Create a sleep-friendly environment by ensuring your bedroom is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to block out distractions and promote uninterrupted sleep (Drake et al., 2015).
Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.
If you haven’t been able to get to sleep after about 20 minutes or more, get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off (bright light will tell your brain that it is time to wake up), or read something boring like the phone book. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.
Avoid using electronic devices such as smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted from these devices can suppress melatonin production, making it harder to fall asleep (Chang et al., 2015).
Avoid heavy meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep patterns. Avoid caffeine, alcohol and nicotine for 4-6 hours before bedtime as these act as stimulants. Opt for light snacks if you're hungry before bed, and stay hydrated throughout the day without consuming excessive fluids right before bedtime.
Regular exercise during the day promotes better sleep quality, but avoid vigorous workouts close to bedtime as they can be stimulating. Aim for moderate exercise earlier in the day to reap the sleep-enhancing benefits (Kredlow et al., 2015).
Practice stress-reducing techniques such as mindfulness meditation, yoga, or journaling to alleviate nighttime worries and promote relaxation before bed. Managing stress effectively can significantly improve sleep quality (Ong et al., 2017).
It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. If you need to nap during the day, keep it short (20-30 minutes) and avoid napping after 3pm, as this can interfere with nighttime sleep.
Many people who struggle with sleep tend to watch the clock too much, which creates stress and anxiety. Checking the clock during the night can wake you up (especially if you turn on the light to read the time) and reinforces negative thoughts such as “Oh no, it is so late already, I’ll never get to sleep” or “I’m not going to get enough sleep and I’ll feel awful tomorrow. ”
Adopting good sleep hygiene practices is essential for optimising sleep quality and overall well-being. By incorporating these steps into your daily routine, you can create an environment conducive to restful sleep and wake up feeling refreshed each morning. Consistency and persistence in practicing these habits will yield long-term benefits for your sleep health.
By prioritising sleep hygiene, you invest in your health and well-being, ensuring you can tackle each day with energy and clarity.
However, if you continue to experience sleep difficulties despite implementing these strategies, it might be helpful to consult with a psychologist to determine if there is underlying sources of anxiety or stress affecting your sleep. Please feel free to contact us to explore this further https://www.transitionworks.com.au/contact-us.
⦁ Grandner, M. A., et al. (2020). Sleep hygiene behaviors: An examination of the factors influencing adherence. Behavioral Sleep Medicine, 18(5), 555-568.
⦁ Drake, C., et al. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36.
⦁ Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
⦁ Kredlow, M. A., et al. (2015). The impact of sleep on mood and emotional regulation. Sleep Medicine Clinics, 10(2), 107-115.
⦁ Ong, J. C., et al. (2017). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 40(8), zsx115.
