Sleep Hygiene Tips to Feel Your Best

Getting a good nights sleep is really important for so many reasons.

Sleep allows your body and mind to rest and recharge, helping you to feel fresh and alert when you wake up.

Without enough sleep, your brain cannot function efficiently, which can lead to impaired concentration, thinking and memory. Healthy sleep aids your immune system to fight off illnesses and diseases that threaten your wellbeing. A good nights sleep is also essential for stress management and helps you to maintain a healthy body weight.

So, you may be wondering, “what even is sleep hygiene?” Sleep hygiene is the habits and practices that are implemented to ensure you sleep well on a regular basis.

Lets explore the different ways in which you can achieve the most beneficial and restful sleep.

Invest in a good mattress and bedding

First and foremost, you want to make sure what you are sleeping on is comfortable for you. For example, those who suffer with aches and pains regularly, may benefit from a memory foam mattress that supports their body. Healthline states that “a mattress should support the healthy curvature of your spine, shouldn’t cause you to get too warm, and should fit your budget and other needs.” So, identify your personal needs and look into what mattress may be best for you.

Similarly, bedding is also an important aspect of sleep quality. Bedding plays a significant role in temperature regulation. If you tend to feel warmer when you sleep, you may opt for cooler, breathable fabrics. If you feel cold at

night, heat retaining materials may be better for you. Considering hypoallergenic materials may also be essential for you if you suffer from allergies.

Blackout lighting

Lighting plays a big part in sleep health as it effects our body’s circadian rhythm. When our eyes are exposed to light, the brain thinks it is time to be awake and active, as melatonin production is limited. When it is dark our body knows it is time to rest and recuperate due to the production of melatonin, making you feel drowsy and ready for sleep.

This is why it’s important to make your bedroom extra dark at night, you can do this with blackout curtains or blinds. Blackout materials help to promote sleep by avoiding disturbances from outside light sources, such as car headlights or the morning sunrise.

“Aside from improving sleep, blackout curtains offer additional advantages such as temperature control and noise reduction.” So there’s several reasons why blackout blinds and curtains will improve your sleep.

Room temperature

We all know what its like to be sweaty and uncomfortable at bedtime in the summer months. Your pajamas are sticking to you, you can’t decide if you’re comfier with your duvet off or on, and you just can’t get to sleep.

Similarly, during winter when you have so many layers on, a pile of blankets weighting you down and your feet are still icy cold. This is why temperature is so important for relaxation and good quality sleep.

Our normal body temperature stays at around 37 degrees Celsius, but changes slightly throughout the day. At the start of the day, our body temperature is low and rises throughout the day. As we get closer to bedtime, our body temperature starts to decline. The decline in temperature is a signal that we are getting ready for sleep. “People living with insomnia have been shown to have a core body temperature rise and fall that is out of sync with the normal rhythms,” this is why they find it difficult to sleep.

On average we should aim for a room temperature of 18.3 degrees Celsius. If your room is too hot or cold, this can negatively effect your sleep by causing changes to your core temperature.

When to sleep and wake up

Having a consistent bed time, and wake up time, is important as it allows for your internal circadian rhythm to operate more efficiently. This allows you to fall asleep faster and stay asleep longer.

A solid sleep routine has many benefits, such as, lowering stress levels, improved moods and a stronger immune system.

Sticking to a regular bedtime and wake up time can be challenging, but there are a few things that you can do to make it easier. For example, setting a reminder on your phone that it’s time to wind down an hour before bed can make you more intentional with relaxation before you hit the hay.

When struggling to get out of bed in the morning, place your alarm clock across the room so you have to get out of bed to turn the alarm off.

Relaxation

You’ve been thinking about getting into your cosy, warm bed all day, and you can’t wait to sleep. But when you finally get the chance, you toss and turn, unable to stop your random thoughts. This is because you haven’t taken the time to decompress before bed.

There are several things you can do to relax prior to bedtime to get a better sleep.

Taking a hot shower or bath is a great way to soothe muscles and calm your mind. Add a few drops of essential oils, such as lavender, to enhance the experience.

Deep breathing exercises are a great way to calm the body and release racing thoughts.

Listening to relaxing sounds can also be beneficial. There are many apps that offer white noise, relaxation tracks and meditation videos that can improve your relaxation routine.

Writing in a journal before bed can be a great way to release any thoughts that are swirling around in your mind. Having a clear head before bed will help you to fall asleep faster.

Having enough fresh air and exercise during the day can help to release tension that your body may be harboring. Sunlight allows for the absorption of vitamin D which is an essential component in the body’s circadian rhythm, and therefore effects quality of sleep. Additionally, regular exercise is great for releasing endorphins which help the body to feel calm.

Caffeine, nicotine and alcohol

As most of us know, consuming caffeine, nicotine and alcohol can all have negative effects on your sleep quality.

Caffeine is a stimulant that speeds up messages between the brain and body. Many people use coffee or tea to help them feel more energised and alert, but it can have negative effects. Caffeine promotes wakefulness by blocking adenosine, a sleep- inducing chemical. Sleep Foundation suggests that the “cut-off time for caffeine use is a minimum of eight hours before bedtime” to avoid caffeine from effecting our sleep.

Nicotine is an addictive substance that reaches the brain within seconds, triggering several changes to the body. When taking nicotine, there is a rapid release of hormones that cause an increase in blood pressure, heart rate and breathing. These changes are the opposite of what should be happening when the body is preparing for rest. “People who smoke, vape, or use other tobacco products tend to take longer to fall asleep, wake up more often during the night, and sleep fewer hours.”

Even in moderate amounts, alcohol can cost you sleep and leave you feeling drained the next day. When you go to sleep with alcohol in your system you are more likely to experience deep sleep, but not enough REM sleep, which is vital for our health. Evidence suggests that alcohol can disrupt the body’s circadian rhythm as it decreases the body’s sensitivity to cues, like daylight and darkness. As a result, our bodies don’t know when to be active and when to wind down.

All in all, there are many things that we can do to help us get a better, and more restful sleep. The key to constructing a healthy sleep routine is being mindful about what can negatively impact our sleep and avoiding them. Tonight, try implementing just one of these tips—whether it’s dimming the lights before bed or setting a consistent wake-up time—and notice the difference in how you feel tomorrow.

If you’ve tried improving your sleep habits but still struggle with persistent insomnia, excessive daytime sleepiness, loud snoring, or breathing difficulties during sleep, it may be time to consult a healthcare professional. Sleep disorders like insomnia, sleep apnea, or restless leg syndrome could be affecting your rest and overall health.