How to Cultivate Healthy Sleep Hygiene
In an age where technology and productivity driven lifestyles dominate our culture, getting good sleep is paramount. “Sleep hygiene” describes the practices regarding our sleep and it’s no surprise that many people struggle with it. This may look like having difficulty falling or staying asleep, waking up frequently during the night, or feeling exhausted after waking up. Poor sleep hygiene can exacerbate pre-existing issues and exert negative effects on our mental health. Fortunately, there are steps you can take to improve your sleep hygiene, starting with these six steps:
Establish a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's internal clock and improve the quality of your sleep.
Create a Relaxing Bedtime Routine
This signals to your body that it's time to wind down and prepare for sleep. Some suggestions include retreating to the bedroom, reading a book, relaxing through techniques like deep breathing or meditation, or listening to calming music. Perhaps most importantly…
Limit Exposure to Screens
Conventional digital screens, such as those of TVs, smartphones, and tablets, can interfere with sleep by disrupting the body's production of melatonin, a hormone that regulates sleep. Take small steps to taper up to completely removing yourself from viewing screens at least an hour before bed.
Maintain a Comfortable Sleep Environment
Make sure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows, and consider using blackout curtains, earplugs, or a white noise machine to minimize distractions. Find what works best for you and bring it about!
Avoid Stimulants
This is one is a little more by way of conventional knowledge but drinks such as caffeine and nicotine can interfere with sleep by increasing alertness and disrupting your physiological sleep-wake cycle. If not ceasing altogether, consider limiting your intake.
Exercise Regularly
This one may come as a surprise, but regular exercise has been shown to improve sleep quality by reducing stress and anxiety, promoting relaxation, and regulating the body's internal clock. However, it's important to avoid exercising too close to bedtime, as this can have the opposite effect and interfere with sleep.
In addition to these steps, it's important to be mindful of other factors that can impact sleep hygiene, such as stress, diet, and medication use. By adopting healthy sleep habits and making sleep a priority, you can improve your overall health and well-being. If you continue to struggle with sleep-related problems despite making these changes, reach out to a mental health professional for further support and guidance.