Sleep hygiene - Renew Wellness Clinic

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that can improve your sleep quality and duration. In other words, it's about having good sleep habits.

Getting adequate, high-quality sleep is extremely important for overall health and well-being. Here are some key aspects of sleep hygiene to focus on:

Bedroom Environment

• Keep your bedroom dark, cool, and quiet. Make sure there is sufficient darkness and that the temperature is around 65°F. Consider using blackout curtains, a fan, white noise machine, or earplugs if needed.
• Only use your bed for sleeping and sex. Watching TV, using phones/laptops and eating in bed can negatively impact sleep quality.
• Make sure your mattress and pillows are comfortable. Upgrade them if needed so they provide the comfort and support you need.

Habits & Behaviors

• Stick to a regular sleep-wake schedule - try to go to bed and wake up at about the same time each day, including weekends. This helps regulate your body's internal "circadian" clock for better sleep.
• Develop a soothing pre-bed routine - take a bath, read a book, practice relaxation techniques. This cues the body that it's time to wind down.
• Limit exposure to screens before bed - the blue light emitted from screens is stimulating and can delay sleep onset. Avoid screens in the hour before bedtime.
• Avoid alcohol, cigarettes, and beverages with caffeine several hours before bed as these can interfere with sleep.
• Exercise regularly during daytime hours - exercising helps relieve stress and fatigue to make it easier to fall and stay asleep. Just don't exercise right before bed.
• Go to bed when sleepy - only try to sleep when genuinely tired instead of tossing and turning. Get up temporarily if unable to fall asleep after 20 minutes.

Improving sleep hygiene takes some diligence but can truly pay off with better sleep, energy, focus and even mood. Make a few tweaks to your habits and bedroom and enjoy higher quality zzz's!