What is sleep hygiene?
Sleep hygiene is a number of different practices and rituals that are required to have good nighttime sleep quality and full daytime alertness. The ideal!
Why is it important to practice good sleep hygiene?
Obtaining healthy sleep is of utmost importance for both physical and mental health. Furthermore, it can also improve productivity and overall quality of life. Everyone can benefit from practicing good sleep habits.
Here are some top tips for the proper sleep hygiene practices that create ideal conditions for a healthy, restful sleep:
Set a consistent sleep schedule. Topping sleep specialists’ lists — and hardest for many people — is keeping a regular sleep schedule. Your sleep pattern needs routine as much as any other aspect of your life! This means going to bed and waking up at the same time every day, give or take 20 minutes, including weekends. Creating a sleep pattern sets the body’s clock to expect to rest at a certain time each day. Contrary to what might seem logical, even if you haven’t slept well during the night, it’s best not to allow yourself to sleep in later the next morning. Getting up at your usual time will heighten your “sleep drive,” and help you sleep better the following night. Who knew!
Create a relaxing bedtime/pre-bedtime routine is so important. Whether it’s a warm bath, reading a book, listening to sleepcasts from Sleep by Headspace, nature sounds or meditating about an hour before bed helps creates a transition between wakefulness and sleep. It allows your mind to rest and begin switching off, my go-to for helping to dose off at night is the REN and now to sleep pillow spray. I spritz this on my pillow every night. It has a soothing blend of lavender, hops and frankincense. This unique combination soothes, relaxes and helps calm anxiety. This mixture of essential oils assists with your natural sleeping balance. The scent provides a deeply restful relief to both body and mind. And if I am after a hectic day and in need of a treat! I’ll use the Space Mask eye masks. These self heating jasmine infused eye masks are a real treat. The soothing combination gives great relief for headaches, migraines, eye strain and eye irritation. These spacemasks will transport you to another galaxy and most certainly send you off to a restful, relaxing night’s sleep!
Keep your room cool and comfortable. The ideal room for sleeping is cool, quiet, and dark. Studies show that a bedroom temperature of around 65-75 degrees Fahrenheit is most conducive to healthy, restful sleep. Your mattress and pillows should feel really comfortable, this is so important, allowing your body to settle down, switch off and relax.
Swicth off and unplug an hour before bed. You’ve probably heard this a million times, but it’s worth repeating: Screens and sleep are incompatible, end of story! Keeping screen use to a minimum, at least an hour before bed, is essential for a sound night’s sleep. Besides the light disrupting your body clock, games, videos, work emails, and social feeds all conspire to keep your mind active — and keep you awake.
Make it a habit to sleep with your phone out of reach, if possible. Keeping your mobile off your night table means it will be out of reach, especially when you can’t sleep. If you feel that it’s not possible to keep your phone in another room at night, consider putting it into “Do Not Disturb” or nighttime mode to block notifications from flashing or vibrating your phone during the night. Another idea is to keep it face-down on your nightstand so that you will not see it light up in the night. If you need help waking up, consider an old-fashioned alarm clock.
Steer clear of stimulants late in the day. Who doesn’t love a good cup of coffee as a late-afternoon pick-me-up? (We do!) Caffeine, however, is a stimulant. If you’re having trouble sleeping, you’ll want to avoid beverages and foods that contain caffeine — coffee, tea, colas, and chocolate — at least 6 hours prior to bedtime.