Sleep hygiene refers to healthy sleep habits that help you get a good night’s sleep.
Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health.
If you don’t sleep well, you can take several steps, both during the day and before you go to bed, to improve your sleep.
Here are 10 tips to improve your sleep hygiene for better sleep.
1. Keep a consistent sleep schedule
Maintain a regular sleep schedule by going to bed and waking up at the same time daily, including weekends.
This helps regulate your body’s internal clock, making it easier to fall asleep and wake up. Ensure your chosen bedtime allows for 7–8 hours of sleep, which also reduces daytime fatigue.
2. Turn off electronic devices before you go to sleep
Electronic devices, such as phones, emit blue light that lowers melatonin, the hormone regulating your sleep-wake cycle, making it harder to fall asleep.
This light keeps your brain alert, and having devices near your bed can disrupt rest. Notifications, vibrations, and sudden screen light during the night can further interrupt and reduce sleep quality.
3. Exercise regularly
Engaging in just 30 minutes of aerobic exercise daily can boost sleep quality and overall health.
Outdoor workouts may provide extra benefits, as natural light helps regulate your sleep cycle, but indoor exercise is also effective. Avoid intense exercise within one to two hours of bedtime, as it raises energy and body temperature. Instead, consider gentle activities like stretching or yoga in the evening to promote better sleep.
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4. Use your bed only for sleep
Although a comfortable bed may tempt you to read, work, watch TV, or use your phone, it’s best to reserve it for sleep only. This reinforces your brain’s link between bed and sleep, making it easier to fall asleep. If reading helps you relax, do it on the couch before getting into bed to avoid staying mentally alert.
5. Limit large meals before bed
Eating a heavy meal before bedtime can disrupt sleep and may trigger acid reflux, keeping you awake.
Experts also advise avoiding alcohol and nicotine near bedtime, as both can negatively impact sleep quality.
6. Go to bed only when you’re tired
If you’re not sleepy, don’t stay in bed tossing and turning. Engage in a relaxing activity until you feel tired, then return to bed.
If you haven’t fallen asleep within 20 minutes, get up to avoid frustration. Try calming activities like reading or stretching until you’re ready to sleep.
7. Manage your light exposure
Spending time in natural light helps regulate your circadian rhythm, so experts recommend getting sunlight in the morning and throughout the day when possible.
Reducing light exposure after sunset can improve sleep and support hormone production. This can be done by using warm-light bulbs, dimming or turning off extra lights, and setting devices to “night” mode to limit blue light. Shift workers may need different strategies to manage light exposure and maintain healthy sleep patterns.
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