What is Sleep Hygiene?
Sleep Hygiene: Unlock Better Sleep for a Healthier Mind and Body
Good sleep is crucial for a healthy life, yet many struggle to get enough quality rest. Sleep hygiene is a practice to improve your sleep, leading to more restful, rejuvenating sleep. Whether you’re battling insomnia, managing mental health challenges, or simply looking to wake up refreshed, this guide will help you understand sleep hygiene and its benefits.
What Is Sleep Hygiene and How Can It Help Me?
Sleep hygiene refers to healthy habits, behaviors, schedules and environments throughout the day and evening that promote better sleep. Sleep hygiene optimizes conditions for quality sleep, including adjustments to your bedtime routine, sleep environment, and your lifestyle choices. Proper sleep hygiene can:
- Help you fall asleep faster.
- Improve the quality of your sleep cycles.
- Enhance daytime alertness and energy levels.
- Reduce the risk of sleep disorders like insomnia or sleep apnea.
By prioritizing sleep hygiene, you pave the way for improved physical health, better cognitive performance, and a brighter mood.
What Is Good Sleep Hygiene?
Good sleep hygiene encompasses practical, evidence-backed strategies that promote restful sleep. These include:
- Follow a consistent sleep schedule, as well as a brief and consistent relaxing bedtime routine.
- Having a dark, quiet and cool bedroom, such as using blackout shades on windows and setting the thermostat between 60-68°F. Opt for cooling bedding to regulate and mimic the body’s natural drop in body temperature during sleep.
- Avoid screens and devices at least one hour before bed as blue light disrupts melatonin production (body’s natural sleep hormone).
- Engage in healthy lifestyle choices like regular exercise, limit alcohol consumption and avoid heavy meals before bedtime.
- Manage your stress by practicing mindfulness or relaxation techniques, such as journaling, writing down anxious thoughts or next day’s to-do list to calm your mind before bed.
Accept and respect the importance of sleep, making it a priority in your life. Once sleep becomes a priority, it’s easier to change your daily habits so you can sleep better at night.
How to Improve Sleep Hygiene
Here’s how you can start making positive changes today:
- Avoid late-night stimuli by reducing evening caffeine and skip stimulating activities like intense workouts or heavy conversations before bed.
- Set a bedtime alarm reminding you to start your nighttime routine can help reinforce a consistent schedule.
- Adopt a brief but relaxing bedtime routine, such as yoga, meditation, or reading a book before you sleep.
- Invest in a comfortable mattress, pillow and bedding. Uncomfortable sleep surfaces will decrease sleep quantity and quality. Switch to cooling sheets and blankets like Evercool® Cooling Comforter and Evercool®+
Cooling Starter Sheet Set to stay comfortable all night, especially if you’re a hot sleeper. - Take a hot bath or shower approximately one hour before bed
Sleep hygiene isn’t just about going to bed earlier; it’s about creating the right conditions for your mind and body to rest fully. By focusing on your habits and environment, you can unlock deeper sleep and improve your overall well-being.
For hot sleepers, investing in breathable, temperature-regulating bedding like the Evercool®+ Cooling Sheet Set is a game-changer. Start with small, actionable changes today, and wake up refreshed tomorrow.
