What is Sleep Hygiene?
If you haven't heard the term before, "sleep hygiene" is used to describe good sleep habits.
It's a well researched area that has tried and tested what it means to lack sleep and how to improve it. The practice is recommended to everyone whether it be with or without medication and in addition to reaching out to a professional it can be one of the most important steps you take towards bettering your mental health.
How To Get Started?
There are many ways to help your sleep, but below are 10 things you could try today!
1. Consistency is Key
Your mind and body depends on sleep, and once it’s thrown out of the loop everything goes along with it. Maintaining a regular time even on your days off or when you’re too tired to wake up is key. Practice having a bedtime that works for you, and the rest should follow.
2. Trial and Error
Can’t seem to fall asleep? Get up and try again. Sleep hygiene takes time to build and some nights may not be easy. If you find yourself in bed for more than 20 minutes without falling asleep find something to do that bores you to make it easier.
3. Avoid Stimulants
Things like alcohol, nicotine and coffee are considered stimulants that keep your brain up so avoiding these for several hours before bedtime is best. This way your quality of sleep remains stable but if you’d like to have a cup of tea before bed that's fine, just try to stick to a type that’s caffeine free.
4. It's for Sleep!
Using your bed for other purposes (besides sex) can prevent your mind from associating it with rest. When it comes to work, hobbies and other activities try to choose an area in your home that keeps these things separated.
5. Naps not allowed
It’s best to avoid sleeping outside of your schedule and naps may disrupt that. If you’re too sleepy though try to keep them under an hour and before 3 pm.
6. Have a Routine
Having an activity or ritual that helps you wind down before bed can help letting your body know it’s time for sleep. Reading a book, journalling or taking a warm bath are all good ideas to help you relax.
7. Tire Yourself Out
Exercise is a great way to help with sleep and let go of any pent up energy for the day. Don’t do anything strenuous for 4 hours before bedtime but adding physical activities into your routine (like after waking up) can help with a fresh start.
8. Eat Properly
Not eating properly throughout the day can mess with your sleep at night. Many people find going to bed hungry uncomfortable or distressing so a light snack could be helpful, but it’s also important to maintain your meals throughout the day.
9. It's Your Space
Where you sleep should be quiet and relaxing. Take time to think about the layout of your bed, how it’s placed, and if it’s optimal for you. Throw in an extra pillow, blanket, or plushie to help you feel comfortable and fall asleep.
10. Keeping a Sleep Diary
By tracking your habits and the time your schedule can become clear. It’s recommended to track it for two weeks and then switch to two months to see any possible improvements.
Having trouble making a change?
Have you been having trouble figuring out what's going wrong? Or is the same thing happening over and over again and you're not sure how to stop it? Talking to a therapist may help. Feel free to contact us or book a session with one our practitioners today.
Need a printable worksheet on this topic? Click the PDF below!
