Herbie Murray
Sleep hygiene is a term that refers to the habits and environment that can be optimized for better sleep. It involves creating a bedtime routine, forming healthy habits, and making adjustments to your bedroom. A sleep diary or sleep-tracking device can be useful tools to help you keep track of your sleep and identify patterns that may be affecting your sleep quality. By analyzing your sleep patterns and making changes to your daily routine, you can improve your sleep hygiene and get a better night's rest.
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What You'll Learn
Keep a sleep diary
Keeping a sleep diary is a great way to keep track of your sleep hygiene. It is a simple and effective tool to help you understand your sleep patterns and habits. It can also be used to track the effectiveness of any changes you make to your sleep routine.
You can keep a sleep diary in a notebook or on a smartphone app. There are many apps available for this purpose, or you can simply use a piece of paper. If you prefer a paperless option, you can use a smartphone app to keep track of your sleep. There are many different templates available online, such as those offered by the Sleep Foundation or the National Heart, Lung, and Blood Institute (NHLBI). Ask your doctor what information to include and for how long you should track your sleep.
Place your sleep diary and a pencil or pen next to your bed. Write the date at the top of the page and answer the following questions before you go to bed and when you wake up: What time did you go to bed? What time did you wake up? How long did you sleep? Did you wake up during the night and for how long? What is the quality of your sleep (e.g. restful, light, deep)? What is your overall mood and energy level when you wake up?
It is important to complete your diary every day, preferably within an hour of waking up. Keeping a sleep diary can help you identify patterns and factors that may be interfering with your sleep. For example, you might learn that checking your phone before bed is keeping you awake, or that eating a late dinner is impacting your sleep quality.
Sleep diaries are a helpful tool for tracking your sleep, but they are not the only way to monitor your sleep hygiene. You can also use wearable sleep trackers, which can provide interesting insights and help you develop better sleep habits.
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Create a bedtime routine
Creating a bedtime routine is an essential part of good sleep hygiene. A relaxing bedtime routine helps you unwind so you're ready to sleep. Keeping the routine consistent helps your body recognize that it's bedtime when you start the routine.
The best time to start your bedtime routine is about 30 to 60 minutes before you go to bed. Your routine can include whatever makes you feel most relaxed, as long as it doesn't involve a device that emits blue light. For example, you could try reading for pleasure in soft light, taking a warm bath, doing some easy stretches, progressive muscle relaxation, or deep breathing. You could also try listening to calming music or a guided relaxation routine.
If you're struggling to establish a bedtime routine, you could try using a sleep tracker. Sleep trackers can increase awareness of sleep and encourage healthy sleep behavior. They can help you go to bed and get out of bed at regular times and remind you to wind down before bed. You could use a wearable sleep tracker, or a smartphone app to keep track of your sleep.
If you're testing out a new sleep schedule or bedtime routine, a sleep diary can help you document how well it's working. Keeping a sleep diary for 1 to 2 weeks can reveal patterns and factors that stop you from getting a good night's rest.
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Optimise your bedroom
Make your bedroom a screen-free zone. Keep electronic devices, such as phones and tablets, in another room. Blue light from these devices can disrupt your sleep, so it's best to avoid them before bed. If you must use a device, set it to "night mode" to reduce blue light exposure.
Only use your bedroom for sleep and intimacy. Avoid working, eating, or any other activities in bed. This will help your mind associate your bed with sleep.
Make sure your mattress and pillows are comfortable and suit your needs. A comfortable sleeping surface is critical to a good night's rest.
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Avoid caffeine and alcohol
Caffeine and alcohol are two of the most widely consumed psychoactive drugs in the world. While they may have different effects on people, depending on their caffeine tolerance and how often they consume these substances, they can both negatively impact your sleep.
Caffeine
Caffeine is a stimulant that can keep you wired even when you want to rest. It works by blocking sleep-promoting receptors in your brain called adenosine receptors. Adenosine levels in your brain fluctuate, slowly building throughout the day, and after several hours of being awake, they increase to a point where they start the process of making you sleepy. Caffeine blocks these receptors, keeping you alert and awake.
The effects of caffeine can linger for hours after you feel that initial jolt, and it can affect your sleep even when consumed 6 hours prior to bedtime. It is recommended to avoid caffeine after lunch or at least 4 hours before going to sleep. If you are a frequent caffeine consumer, you may need to cut down on your caffeine intake earlier in the day, as it can be difficult to fall asleep or stay asleep if you have caffeine in your system.
Alcohol
While alcohol may make you feel sleepy and help you fall asleep initially, it will disrupt your sleep later in the night. Alcohol interferes with sleep architecture, or how your body cycles through the normal stages of sleep, resulting in fragmented sleep and poor sleep quality. It is associated with more frequent awakenings, night sweats, nightmares, and the need to use the bathroom due to its diuretic effect.
Alcohol also affects your body clock, which coordinates your body's circadian rhythms, and can cause next-day tiredness. It is recommended to avoid alcohol for at least 3-4 hours before bedtime.
Alternatives
Instead of reaching for a caffeinated or alcoholic beverage, try a calming, non-caffeinated tea or a milk drink before bed. These can help promote sleep without the negative impacts of caffeine or alcohol.
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Exercise regularly
Exercise is an important part of maintaining good sleep hygiene. Regular physical activity can help you fall asleep faster and improve your sleep quality. It can also provide additional benefits such as improved mood and energy levels during the day, which can positively impact your overall sleep hygiene.
When incorporating exercise into your routine, it is essential to be consistent. Aim to engage in physical activity at the same time each day, as this will help regulate your body's internal clock and enhance the quality of your sleep. Morning workouts are ideal, as they can help you start your day with a sense of accomplishment and boost your energy levels. However, if you prefer evening workouts, ensure you finish at least two to three hours before bedtime to give your body time to relax and prepare for sleep.
The type of exercise you choose is also important. Opt for activities that you enjoy and that suit your fitness level. If you're just starting, begin with moderate-intensity exercises such as brisk walking, swimming, or cycling. As you build your fitness level, you can incorporate more intense workouts such as running, HIIT, or strength training. It is recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.
Additionally, consider incorporating relaxation techniques into your exercise routine. This can include activities such as yoga, tai chi, or meditation, which can help reduce stress levels and promote better sleep. These activities can be especially beneficial if you struggle with falling asleep due to a busy mind or racing thoughts.
Remember, the key to successful sleep hygiene through exercise is to be consistent, choose enjoyable activities, and ensure you are giving your body enough time to relax before bedtime.
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Frequently asked questions
Sleep hygiene refers to the habits and environment that can be optimized for better sleep.
You can keep a sleep diary or use a sleep-tracking app or device. In your diary, note the length and quality of the previous night's sleep, whether you woke up during the night, and for how long. Look for patterns between your behaviours and sleep duration or quality.
Your doctor might give you a sheet to fill out, or suggest a template. You can also use a smartphone app. In your diary, include the date, and answer questions about your sleep before you go to bed and when you wake up.
Stick to a sleep schedule, have a relaxing bedtime routine, exercise regularly, keep your bedroom dark, cool, and quiet, and watch what you eat and drink. Avoid caffeine, nicotine, and alcohol before bed.
Make your bedroom calm and comfortable. Use earplugs, heavy curtains, rugs, or a white noise machine to block out noise. Use blackout curtains or a sleep mask to block out light. Keep your room slightly cool, around 65-68°F.
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