Sleep Hygiene: Tips for Better a Better Night’s Rest
Getting a good night’s sleep is essential for both your mental and physical well-being, but it can be difficult when stress or poor habits interfere. If you're struggling with sleep, improving your sleep hygiene can make all the difference. Sleep hygiene refers to habits and practices that promote a restful and consistent sleep schedule. Here are three tips to help you sleep better:
Create a Consistent Sleep Schedule
Our bodies thrive on routine, so keeping a consistent sleep schedule is one of the most effective ways to improve your sleep hygiene. Try to go to bed and wake up at the same time every day—yes, even on weekends! This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Aim for 7-9 hours of sleep each night, depending on your personal needs.
Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone responsible for sleep. To improve your sleep hygiene, try to limit screen time at least 30-60 minutes before bed. Instead of scrolling through social media or watching TV, consider reading a book, practicing relaxation techniques, or listening to calming music to help signal to your brain that it's time to wind down.
Create a Relaxing Bedtime Routine
Establishing a calming bedtime routine helps signal to your body that it’s time to relax and prepare for sleep. This could include activities like:
Taking a warm bath or shower.
Practicing gentle yoga or deep breathing exercises.
Drinking a cup of caffeine-free tea (like chamomile or lavender).
Listening to soothing music or a sleep meditation.
Creating a relaxing pre-sleep ritual helps lower your stress levels and makes it easier to drift off into a peaceful sleep.
Improving your sleep hygiene doesn’t require drastic changes, but small adjustments to your habits can have a big impact on your quality of rest. Try incorporating one or more of these tips into your daily routine and see how they help you feel more rested and refreshed.
Sweet dreams!