Colin Snow
Sleep hygiene is a term used to describe healthy sleep habits that help you get a good night's sleep. It includes behaviours, environmental and other factors that occur throughout the day that can help you sleep well. Sleep hygiene can be improved by setting a fixed bedtime and wake-up time, limiting daytime naps, and creating a consistent and relaxing bedtime routine. This can include activities such as reading, listening to music, or taking a warm bath or shower. It is also important to optimise your bedroom for sleep by making sure it is quiet, dark, cool, and comfortable. Additionally, it is recommended to avoid electronic devices and stimulants like caffeine and alcohol before bed.
| Characteristics | Values |
|---|---|
| Fixed bedtime and wake-up time | Stick to the schedule even on weekends, vacations and holidays |
| Consistent routine | Brush teeth, put on PJs, downtime, lights out, electronics off |
| Limit daytime naps | |
| Quiet environment | Use earplugs or a sound machine |
| Dark environment | Use blackout curtains, blinds, or an eye mask |
| Right temperature | Cool temperatures are usually better for sleep |
| Comfortable mattress, pillows, and bed linens | |
| Avoid light from electronic devices | Blue light can reduce melatonin levels in the body |
| Avoid stimulants | Caffeine, alcohol, and nicotine are common causes of sleep problems |
| Regular exercise | Avoid energetic exercise 90 minutes before bedtime |
| Declutter | Get rid of extraneous stuff in your bedroom |
| Clean mattress | Vacuum your mattress thoroughly once a month, then sprinkle some baking soda all over it |
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What You'll Learn
Declutter your bedroom and get rid of unnecessary items
A tidy and organised bedroom is key to getting a good night's sleep. A cluttered room can make it difficult to relax, impacting your sleep quality and duration.
Start by removing everything that doesn't belong in your bedroom. Place these items outside your bedroom door, and return them to their rightful spots once you're done. This will help you stay focused on the task at hand.
Next, create a plan of action. Start with the low-hanging fruit—the items that require little to no decision-making. Toss out obvious trash, such as old receipts, broken items, empty containers, and anything expired. Then, move on to the more challenging items. Group like items with like items and create respective piles. Go category by category—clothing, accessories, books, and sentimental items. Ask yourself: "Do I love this? Does this serve a purpose? Would I buy it again today?"
Consider creating three distinct piles: keep, donate, and trash. Be mindful of the size of your keep pile, ensuring the keep pile isn’t overflowing while your donate pile is slim. The goal is to reduce the number of items so that your space feels more manageable.
Once you've decided on the items you're keeping, give everything a specific spot to be stored. Utilise storage solutions such as boxes, organisers, and shelves to keep your belongings neat and accessible. This will help you maintain a tidy space and make it easier to find what you need.
Finally, establish a system to prevent clutter from building up again. This could include daily or weekly rituals, such as making your bed, putting away clothes, and ensuring items are returned to their designated spots.
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Create a bedtime routine and stick to it
Creating a bedtime routine and sticking to it is an important part of good sleep hygiene. This means going to bed and waking up at the same time every day, even on weekends and holidays. Having a consistent sleep schedule reinforces your body's sleep cycle, making it easier to fall asleep and wake up daily.
Your bedtime routine should start 30 to 60 minutes before you plan to go to sleep. During this time, you should do things that make you feel relaxed. Try to avoid electronic devices, as the blue light they emit can reduce melatonin levels in your body. Instead of scrolling through your phone, try taking a warm bath or shower, doing some gentle stretches or yoga, meditating, or listening to soothing music. You could also spend some time reading a book or making a to-do list for the next day to help calm anxiety and worry.
It's also important to make sure your bedroom is optimized for sleep. The ideal sleep environment is quiet, dark, and cool. Consider using earplugs, blackout curtains, or an eye mask to block out noise and light. Make sure your room is well-ventilated and at a comfortable temperature. A comfortable mattress, pillows, and bed linens can also help you fall asleep and stay asleep.
By creating a bedtime routine and sticking to it, you'll be able to improve your sleep hygiene and promote a good night's rest.
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Make your bedroom a tech-free zone an hour before bed
Sleep hygiene is a term used to describe healthy sleep habits, which include behaviours, environmental and other factors that occur throughout the day that can help you get a good night's sleep. One of the most important things you can do to improve your sleep hygiene is to make your bedroom a tech-free zone an hour before bed.
Technology in the bedroom is a common problem, with 70% of adults using electronic devices in their bedroom or in bed. The blue light emitted by many devices interferes with the production of melatonin, a hormone that helps us sleep, and can disrupt our body clock or circadian rhythm. It can also be tempting to check your phone if you wake up in the night, potentially making it harder to fall back asleep.
To make your bedroom a tech-free zone, first take an inventory of the technology in your bedroom. Then, create a dedicated space for electronics outside of the bedroom, such as a charging station in the kitchen or home office. Put devices in a drawer, and turn off notifications so you aren't disturbed by lights or vibrations. If you use your phone as an alarm clock, buy a separate alarm clock so you can keep your phone out of the bedroom.
Instead of using electronic devices, try reading a physical book, taking a warm bath, doing some gentle stretches, meditating, or listening to soothing music as part of your bedtime routine.
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Make your bed every day and vacuum your mattress regularly
Making your bed every day and vacuuming your mattress regularly are two keystone habits that can improve your sleep hygiene and overall quality of life. Here's how:
Making Your Bed Every Day
Making your bed each morning is a simple task that can set a positive tone for the entire day. It can give you a sense of accomplishment, pride, and encourage you to tackle other tasks. As Naval Admiral William McRaven, the commander of U.S. Special Operations, once said, "If you make your bed every morning, you will have accomplished the first task of the day."
A made bed can also contribute to a sense of calm and relaxation in your bedroom. It instantly makes the space look neater and more inviting, which can positively impact your mood.
Making your bed doesn't have to be a time-consuming or tedious task. A quick fluff of the pillows and a tug of the sheets and comforter can be enough to make a difference.
Vacuuming Your Mattress Regularly
Your mattress can collect dust, dirt, dead skin cells, clothing fibers, and other allergens over time, creating an ideal environment for dust mites, bacteria, pollen, and viruses to thrive. Vacuuming your mattress is an effective way to remove these unwanted substances and maintain a clean and healthy sleep environment.
Aim to vacuum your mattress every 2-6 months, depending on factors such as allergies, respiratory issues, or pet ownership. If you or someone in your household deals with allergies or respiratory issues, consider vacuuming more frequently, such as every 2-3 months. The same goes for pet owners, as pet dander and fur can accumulate on the mattress.
When vacuuming your mattress, use an upholstery attachment or any attachment with stiff nylon bristles to effectively lift dust, dirt, and debris from the mattress fibers. Pay special attention to any folds or seams that could collect dust mites, and don't forget to vacuum beneath the bed as well. Additionally, remember to rotate or flip your mattress every few months to prevent sagging and extend its lifespan.
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Limit daytime naps to reinforce your sleep cycle
Sleep hygiene is a term used to describe healthy sleep habits, including behaviours, environmental factors, and other factors that occur throughout the day that can help you get a good night's sleep. One way to improve your sleep hygiene is to limit daytime naps to reinforce your sleep cycle.
Daytime naps can interfere with your sleep schedule, especially if you nap too late in the afternoon or for too long. Napping too late in the day or for too long can make it difficult to fall asleep and stay asleep at night. This is because daytime napping reduces your body's need for sleep, or sleep drive. If you frequently feel the need to nap during the day, it may be a sign that you are not getting enough sleep at night. In this case, it is recommended that you try to improve your sleep habits and bedtime routine to promote a healthy night's sleep and reduce daytime sleepiness.
To reinforce your sleep cycle, it is best to avoid napping after 3 pm. Most people experience a natural dip in energy in the early afternoon, between 1 pm and 3 pm, making this the optimal time for a nap. Napping during this time can boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability. If you are sleep-deprived, it is best to nap for long enough to complete a full sleep cycle, which is at least 90 minutes. Shorter naps of 30 minutes or less can also be beneficial, as they allow the body to get some light sleep without entering deep sleep. However, if you wake up during deep sleep, you may feel groggy.
To ensure that you fall asleep quickly when you nap, it is best to nap in a noise-free, dark, and cool environment. A coffee nap, where you have a coffee 15-20 minutes before lying down, can also help you feel more alert after your nap. If you are struggling to fall asleep during the day, you can try to wind down with a short meditation, a walk outside, or by listening to calm music.
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Frequently asked questions
Sleep hygiene refers to the habits and behaviours that can help you get a good night's sleep. It includes your sleep environment, such as the comfort of your mattress and pillows, the amount of light and noise in your room, and the temperature. It also includes your daily routines and behaviours, such as limiting screen time before bed and setting a fixed bedtime and wake-up time.
To create a sleep-friendly environment, you should focus on making your bedroom quiet, dark, and cool. Consider using earplugs, blackout curtains, or an eye mask to limit noise and light. You should also ensure your room is well-ventilated and at a comfortable temperature for sleeping.
It is important to have a consistent bedtime routine that helps you relax and unwind. This could include taking a warm bath or shower, doing gentle stretches or yoga, meditating, reading a book, or listening to soothing music. It is also recommended to limit screen time and avoid stimulants such as caffeine, alcohol, or nicotine close to bedtime.
Stick to a fixed bedtime and wake-up time, even on weekends and holidays. Gradually adjust your sleep schedule if necessary, rather than making sudden changes. During the day, limit long naps as they can interfere with your nighttime sleep.
