5 Ways to Improve Your Sleep Hygiene

Sleep Hygiene

Sleep is incredibly important, it’s one of the most precious commodities we have, but a lot of us aren’t getting enough. Sleep gives our bodies the opportunity to repair and do a variety of other things that can dramatically improve your quality of life.

Did you know that 33% of the population will have a sleep disorder at some point in their lives? We live in an age where lack of sleep is one of the biggest problems people face. Not only does it cause stress and fatigue but it affects your ability to learn, form memories, and maintain healthy relationships.

Building solid sleep hygiene habits

Sleep hygiene education is a set of habits that promote good sleep. These habits are usually practiced in the bedroom and include things like making sure your room is dark and quiet, keeping a regular sleep schedule, avoiding alcohol and caffeine before bedtime, getting up at the same time every day, and exercising throughout the day.

Sleep hygiene is different from sleep medicine. While doctors can prescribe medication to treat insomnia and other sleep disorders, they don’t typically prescribe specific sleep hygiene habits.

If you have trouble sleeping or wake up feeling tired even after a full night’s rest, you may want to consider changing some of your habits.

Here are five curated tips on how to improve your sleep hygiene:

Have regular bedtime and wake-up times

Going to bed at the same time every night helps your body get into a routine. When you have a regular schedule, it makes it easier to fall asleep because you know when to expect bedtime.

Avoid naps during the day

Napping can interfere with night-time sleep by affecting your circadian rhythm — your internal body clock. You may feel groggy or tired after taking a nap, which also interferes with night-time sleep. If you’re tired during the day, try going for a walk instead of taking a nap.

Exercise regularly but not too close to bedtime

Regular exercise can improve sleep quality by releasing endorphins — chemicals in your brain that make you feel good — and increasing blood flow throughout your body. However, exercise too close before bedtime may leave you feeling too energized for sleep

Create an environment for sleep

Make sure your bedroom is comfortable for sleeping by keeping it cool, dark and quiet. Use shades or curtains to block out light from windows; use earplugs or white noise machines if you’re bothered by sounds coming from outside your home; keep pets out of your bedroom at night so they don’t disturb you when they need attention during the night; limit any distractions such as computers or televisions in the bedroom; consider turning off all electronics an

Use light to your advantage

The quality of your sleep is affected by the amount and type of light you’re exposed to! Light is a powerful stimulus for the brain, and it can be used to improve sleep hygiene. Blue light has been shown to affect melatonin levels and circadian rhythms, which can lead to poor sleep quality.

Here are 5 ways that you can use light to improve your sleep hygiene:

1. Use blue-light blocking glasses at night

2. Avoid looking at screens before bedtime

3. Dim all lights while sleeping (except for alarm clocks)

4. Read by candlelight or other warm lighting instead of electronic devices or lamps with white lights

5. Lower the blinds or shades during the day if you live in an area where there is a lot of outdoor light coming through windows.