Did you know you’re already engaging in sleep hygiene every day? If you’re like I was, you might not be familiar with the term “sleep hygiene” or realize how your habits before bed can either support or hinder your sleep.
According to the McGraw-Hill Concise Dictionary of Modern Medicine, sleep hygiene refers to the maintenance of behaviors that promote sound sleep and rest.
In simple terms, whatever you do before bed—your nightly routine—is your sleep hygiene. These habits can either improve your sleep or disrupt it, depending on what you do.
The first time I heard about sleep hygiene was in naturopathic medical school while learning about treatments to improve sleep. It hit me then that I’d been practicing some form of sleep hygiene since I was a child.
Think back to when your parents told you to put on your pajamas and brush your teeth before bed. That was your first introduction to establishing a bedtime routine to help your body and mind prepare for sleep.
As we grow older, with more responsibilities and time commitments, it becomes even more important to create specific sleep hygiene habits. We need to signal to our mind and body that it’s time for rest, which helps us fall asleep faster and enjoy better-quality sleep.
Here are some suggestions to improve your sleep hygiene and enjoy more restful nights:
Keep your room completely dark.
Darkness signals your brain to produce melatonin, a hormone essential for sleep.Turn off electronic devices an hour before bed.
The blue light from screens suppresses melatonin production and keeps your brain stimulated, making it harder to fall asleep.Incorporate stress-reduction activities before bed.
A racing mind can keep you up, so activities like meditation, prayer, sipping herbal tea, or taking a warm bath can help calm your thoughts and prepare you for rest.Avoid caffeine or alcohol several hours before bed.
Both substances can interfere with your sleep cycle, so it’s best to avoid them late in the day.Exercise regularly.
Studies show that daily exercise improves sleep quality and duration. Incorporate both stretching and cardiovascular activities into your routine, but avoid intense exercise close to bedtime.Maintain a consistent sleep schedule.
Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up.Avoid eating after 8 p.m.
Late-night meals can disrupt sleep and contribute to weight gain.
If you’re having trouble staying asleep, take a closer look at your sleep habits. Making small changes to your sleep hygiene can greatly improve the quality of your rest.
Live Vibrantly,
Dr. Dae
Sources:
- Insomnia: How do I stay asleep? MayoClinic.com, n.d.
http://www.mayoclinic.com/health/insomnia/AN01611 - Medical Dictionary – Sleep Hygiene.
http://medical-dictionary.thefreedictionary.com/sleep+hygiene