Sleep issues are a common problem. Have you ever lied awake at night staring at the clock as the minutes ticked away, tossing and turning, or fluffing your pillow trying to sleep? With all the stressors of daily life, it can be difficult to wind down from the day and relax enough to sleep.
This is where sleep hygiene can be beneficial.
Sleep hygiene refers to the habits, behaviors, and environmental factors that help you get a good night's sleep. It is about creating habits and an environment conducive to getting a good night’s sleep. Not getting enough sleep can lead to unproductive habits like sleeping at inappropriate times, irritability, and lack of concentration. Paying attention to your sleep hygiene is the best way of getting a good night’s sleep.
Here are some helpful tips for creating effective sleep hygiene:
- Create a relaxing nighttime routine and sleep schedule. Start your routine about 30-60 minutes before bedtime.
- Take a nice shower or bath
- Listen to soothing music while focusing on breathing exercises
- Do some low-impact stretching to relieve stress and relax your muscles
- Read a book
- Make it a habit to refrain from using electronic devices in the 30-60 minutes leading up to bedtime
- Try to limit the number of caffeinated beverages you drink throughout the day
- Set up a sleep environment that works for you
- Invest in a supportive mattress and comfortable pillows
- Lightly scented candles
- Optimal room temperature
- White noise machine
By paying attention to sleep hygiene and implementing these strategies, you can greatly improve your chances of getting a restful night's sleep and waking up feeling refreshed and rejuvenated.
