We spent the previous two posts discussing sleep disorders. However, what about those who need a bit more help getting better sleep but don’t have a diagnosed sleep disorder? Something that can help is practicing good sleep hygiene.

What is Sleep Hygiene?

Sleep hygiene is essentially a set of behaviors that someone does to try and promote good sleep. For example, this could be something like having a set routine every night at the same time as a way of triggering your brain to know that it’s time to start winding down for sleep. It can also be how you use your room and the temperature you set it to. Not only this, but sleep hygiene can involve daytime habits as well that can pay off later on for better sleep overall.

The reason practicing good sleep hygiene is so important is because it can help you really get into the habit of taking care of and prioritizing your sleep. Many of us just don’t get enough sleep and often the sleep we do get isn’t the greatest quality. Lack of sleep can contribute to anxiety, depression, irritability, and can even make some tasks, like driving, more dangerous. Thinking about your sleep routine and other habits can help you pinpoint where things may be going wrong and getting in the way of the best sleep you could be having.

Sleep Hygiene Tips:

Some Sleep Hygiene Tips

Avoid using your room, especially your bed, for things other than sex
Exercise regularly, but not right before bed
Have a regular sleep cycle. Go to bed around the same time and wake up around the same time every day, even on weekends
Don’t eat large meals before bed. Small snacks can help keep you from getting hungry during the night
No caffeine, nicotine, or alcohol about 4-6 hours before bed
Try to taper off your drinks before bed. This can help avoid you getting up in the middle of the night to go to the bathroom.
If you can’t fall asleep within 20 minutes, go to another room and do something relaxing until you feel drowsy again. Then try going back to sleep
Start winding down about an hour before expected bedtime. This includes not using bright lights or electronics
If your phone is too tempting, try keeping it in another room or at least not within easy reach of your bed
- Consider turning off notifications or keeping your phone screen down so it doesn’t wake you in the night
Keep your room a comfortable temperature, whatever that means for you
Try some relaxation techniques, like meditation, in order to help you calm down

Of course, as we know, there are things out of our control that can interfere with good sleep. Sleep disorders can make it difficult to sleep regardless of your sleep routines and at that point you would need the help of a sleep professional (like a doctor who specializes in sleep disorders) or a therapist, depending on what exactly is keeping you from being able to sleep well. Therapy can also help if you’re finding you’re having a hard time in implementing routine changes.

Hopefully this post can help you on the road to getting more, and better, sleep!