What Is Sleep Hygiene?

1 min

Sleep hygiene is a term that refers to the practices that can help you achieve healthy, restful sleep. It involves developing good sleep habits, such as going to bed and waking up at the same time each day, and avoiding certain activities before bedtime that are linked to poor sleep quality.

When your sleep hygiene is good, it is likely you fall asleep faster, can stay asleep longer, and will wake up feeling more refreshed. But how can you tell whether your sleep hygiene could use some improvement?

Common Signs of Poor Sleep Hygiene

If you are experiencing poor sleep quality, you may want to assess your habits leading up to bedtime. Common signs of poor sleep hygiene include:

Insomnia, or difficulty falling or staying asleep
Relying on sleeping pills or illicit substances to fall asleep
Frequent daytime fatigue
Difficulty concentrating
Irritability

3 Tips for Improving Your Sleep Hygiene

Fortunately, there are many things you can do to improve your sleep experience each night. If you feel like your sleep quality is lacking, consider the following tips to get back on track:

Create a relaxing environment with comfortable bedding that supports your sleep needs. Simple things, like investing in a cooling pillow or sheet set if you sleep warm, or using a weighted blanket if you tend to toss and turn, offer a great starting point.

Limit your exposure to screens for at least an hour before your usual bedtime. Like caffeine, smart phones, tablets, laptops, and televisions are all stimulating to the brain and can disrupt your ability to fall and stay asleep.

Establish an evening routine that helps you decompress before getting into bed for the evening. Engaging in calming activities that you enjoy and are known to relax the body and mind are ideal. If you find it difficult to quiet your mind in the hours before bed, consider listening to a guided meditation with breathwork to help keep anxious or racing thoughts at bay.

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