sleep hygiene It refers to a set of practices and habits that promote good, quality sleep. These practices create an optimal sleep environment, leading to restful sleep.
It’s wonderful, is not it. Fortunately, sleep hygiene is something everyone can achieve. It takes a little knowledge and know-how to get started, but that’s what this article is about.
Sleep hygiene is about cultivating positive bedtime habits and creating an environment that makes your journey to dreamland smooth and enjoyable.
Quality sleep is not a luxury. It is a fundamental need that promotes our daily vitality and resilience.
From setting the perfect sleep schedule to creating a pre-bedtime routine that whispers, “It’s time to relax,” this is the secret sauce to waking up feeling refreshed and ready to take on the day.
So if you’re having trouble falling asleep, or you’re simply ready to transform your sleep game, dive into the world of sleep hygiene and discover simple yet powerful tips that can make a huge difference to the quality of your sleep. Let’s. close your eyes.
Take a Yin Yoga class tonight at YA Class!
Don’t have time to read and want to jump-start guided practices to improve your sleep quality?
yoga class
and ashley limehouse
all levels
YA class There are hundreds of online yoga classes to choose from, but Yin Yoga for Better Sleep is a great class to start with for better sleep.
Here are five sleep hygiene tips to help you get the best rest possible.
Based on research, the most common and effective recommendations for maintaining good sleep hygiene are:
1. Consistent sleep schedule:
The first sleep hygiene tip on the list may sound obvious, but many of us don’t practice it.
Going to bed and waking up at about the same time every day, even on weekends, helps regulate your body clock. Of course, not everyone has that luxury (hats off to all you graveyard workers!), but try to do this when you can.
why? That’s because your body likes routine, especially when it comes to sleep. Having a consistent sleep schedule is like giving your body clock a pleasant high-five every day. When you wake up and stay awake at the same time every day, you’re basically in sync with your body’s natural rhythm.
In the name of sleep hygiene, let’s all work together to be champions of sleep consistency!
This regularity helps regulate your sleep-wake cycle, making it easier to fall asleep and wake up naturally. It’s not just a matter of quantity. It’s about sleep quality. Therefore, by following a consistent sleep schedule, your body can rejuvenate with more restful sleep.
In the name of sleep hygiene, let’s all work together to be champions of sleep consistency!
2. Create a relaxing pre-bedtime routine.
Ever feel like your mind is running a marathon right before bed? I do! Adopt a relaxing pre-bedtime routine, one of our top sleep hygiene tips.
It’s more than just brushing your teeth and jumping into bed. It’s about creating relaxation rituals that tell your body to activate its relax and unwind mode. Choose some pre-bedtime activities that signal to your brain that it’s time to switch gears from the chaos of the day to the calm of sleep.
Use these 15 bedtime mantras to fall asleep faster
Establishing a pre-bedtime routine, such as reading a book, taking a warm bath, or doing some light stretching, signals your body that it’s time to relax.
Some sleep routine suggestions you might be drawn to include: keeping a gratitude journal, brewing herbal (non-caffeinated!) tea, mindful breathing, and using essential oils for aromatherapy (I especially I love you) and so on. lavender essential oil Before bed), do yin yoga or listen to calming music.
Do any of these activities sound appealing to you? Choose a few and customize your own bedtime routine.
3. Optimize your sleep environment
Take a look at your bedroom tonight and decide if there’s an opportunity to optimize your sleep environment. Maybe your mattress is too soft or too hard and is disrupting your sleep. Maybe the curtains aren’t thick enough to block out all the light.
There are some additional factors to consider.
Keep your bedroom cool and well ventilated. The ideal sleeping temperature is usually between 60 and 67 degrees Fahrenheit (15 and 19 degrees Celsius). Experiment with different bedding materials to find what makes you the most comfortable.
If you live in a noisy area, use earplugs or a white noise machine to minimize noise disturbance. Alternatively, if you want to listen to calming sounds or music as you fall asleep, consider using soft earplugs or headphones.
Optimizing your sleep environment involves creating a calm, safe, and relaxing space that is free of clutter. Try these sleep hygiene tips to find what works best for you and adjust your sleep environment to promote a restful night’s sleep.
4. Limit screen time
The blue light emitted can interfere with the production of the sleep hormone melatonin, so reduce your exposure to screens (phones, computers, TV) at least an hour before bedtime.
Try to avoid using technology at night as much as possible. Blue light emitted by screens (phones, tablets, laptops, TVs) can interfere with your natural melatonin production, making it harder to fall asleep. Consider completely banning phones, tablets, and computers at least an hour before bedtime.
Photo by Giorgio Trovato on Unsplash
If you have a habit of watching TV before going to bed (I know a lot of people watch TV to help them fall asleep!), then you may want to do that with a book, a hot shower or bath, or other non-technological options. Try replacing it with an activity. To avoid screens before bed.
Trust me, it may seem hard at first, but it will ultimately make a big difference in your quality of rest and overall sleep hygiene.
5. Manage your stress levels
Managing stress may sound like the most obvious of sleep hygiene tips, but let’s be real. Most of us aren’t doing this to reach our highest or most consistent abilities.
Stress can be caused or alleviated by the type of food we eat, how much (or lack thereof) we exercise, and whether we take time for other self-care activities.
Try to avoid heavy meals and stimulants such as sugar, caffeine, and nicotine in the hours leading up to bed. If you’re hungry before bed, have a snack.
Engage in regular physical activity, but be sure to complete any intense workouts at least a few hours before bedtime. The calming Yin yoga mentioned in #2 is a great pre-bedtime activity. However, exercising in the morning or during the day can help you fall asleep faster and sleep better overall.
Practice stress reduction techniques like meditation, deep breathing, and journaling to calm your mind before bed. Please don’t force it. If you find any of these practices difficult, feel free to skip them and move on to practices that may be a better fit for you.
Add breathwork to your pre-bedtime yoga routine for the ultimate restful rest.
breathwork class
and Ally Gear
all levels
participate YA class Teacher Ally Geer will lead a 7-minute class using pranayama breathing techniques specifically designed to relax and prepare your body for a better night’s sleep. Still not a member of her YA girlfriend class? Try it free for 14 days!
Bonus tips on sleep hygiene
A bonus sleep hygiene tip is to clear your mind before you close your eyes. If you have the urge to record your general feelings in a diary or pour out what’s bothering you on a page, this could technically fall under the journaling mentioned in the previous tip.
For me, sometimes I get an idea after I’m in bed, or I remember a to-do that I need to add to my list. I keep a journal and sticky notes on my nightstand so I don’t have to get out of bed or lie down and think. That way, when you get an idea or remember something to do, you can write it down and relax, knowing you won’t forget it.
Level up your sleep hygiene habits with these tried and true tips!
In the grand symphony of our overall health, sleep hygiene is the unsung hero that can orchestrate the harmony of our lives. It’s a holistic approach to creating environments and habits that foster the best sleep possible.
From a consistent sleep schedule to a soothing bedtime ritual, each aspect of sleep hygiene plays an important role in our physical and mental health. Quality sleep is not a luxury. It is a fundamental need that promotes our daily vitality and resilience.
Sweet dreams and peaceful nights await you if you practice sleep hygiene techniques.
So, as you embark on your journey to optimize your sleep hygiene, remember that good dreams and peaceful nights await you if you practice sleep hygiene techniques.
Need more help falling asleep? Try this 25-minute pre-bedtime yoga sequence for better sleep (photo tutorial)
Incorporating these habits into your daily routine can improve your sleep quality and support your overall health. If sleep problems persist, please consult a health care professional for further evaluation and guidance.
All information contained is not intended for therapeutic or diagnostic purposes. The views expressed are those of the authors and belong solely to them. Please consult your health care provider with any medical questions you may have.
