Sleep Hygiene: Tips for Better Sleep
What is sleep hygiene?
Sleep hygiene refers to the habits and practices that help you get a good night's sleep. It includes your daytime routines, bedroom environment, and pre-bedtime behaviours.
Non-urgent adviceWWhy is good sleep hygiene important?
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Quality sleep is essential for your physical and mental wellbeing.
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It helps:
• Improve mood and concentration
• Maintain a healthy weight
• Lower risk of serious health conditions
• Support your body's ability to fight diseases
Signs of poor sleep hygiene:
• Difficulty falling asleep
• Waking up frequently during the night
• Feeling tired during the day
Tips to improve your sleep:
1. Stick to a schedule
• Go to bed and wake up at similar times every day, even on weekends
2. Create a sleep-friendly bedroom
• Keep the room cool, dark, and quiet
• Use earplugs if needed
3. Use your bed for sleep and intimacy only
• Avoid watching TV, using phones, or reading in bed
4. Limit screen time before bed
• Stop using electronic devices at least an hour before sleep
5. Watch what you consume
• Avoid caffeine after 2pm (including coffee, tea, and chocolate)
• Limit alcohol and avoid smoking before bed
• Have a light meal in the evening
6. Stay active
• Exercise regularly during the day
• Try relaxing exercises like yoga before bed
7. Get natural light
• Expose yourself to morning and early afternoon sunlight
8. Develop a bedtime routine
• Wind down for 1-1.5 hours before sleep
• Try meditation or a warm bath
9. Limit daytime naps
• If you nap, keep it under 30 minutes and not too late in the day
10. Don't force sleep
• If you can't sleep after 30 minutes, get up and do something relaxing
• Return to bed when you feel sleepy
Remember, consistency is key. Find what works best for you and create your own sleep hygiene routine. If sleep problems persist, consult your healthcare provider.