While the term “sleep hygiene” isn’t overly sexy, it’s definitely something that will help if you’re struggling to get enough zzz’s! It’s another term for sleep habits, which are things you should do every night to help you fall asleep easily, stay asleep and wake up feeling amazing in the morning.
Sleep deprivation is increasingly common and the cause of many health ailments. If you’re struggling to sleep well at night, or you’re constantly tired during the day, here are six positive habits you should practice for a more satisfying slumber.
Exercise and eat well
Being physically active and eating a healthy diet is vital for better sleep. The more you move your body during the day, the more it will pay off overnight. If you need to nap, set an alarm and keep it at 30 minutes to avoid interfering with your sleep cycle. In the evening, avoid eating a large meal and limit your caffeine and nicotine intake before bed, as these will impact your ability to sleep well.
Be consistent
Try to go to bed at the same time every night, even on weekends and holidays. Choose a bedtime that will help you get 7-8 hours sleep every night to give you the best chance at waking up refreshed in the morning. Some people need more sleep than others, so do what works for you.
The longer you are able to stick to a routine, the more your body’s natural rhythm will recognise that it’s time to start switching off, making it easier to fall asleep each night. Set an alarm for the morning too, even if you have nowhere to be. This helps maintain a similar amount of sleep each night and avoid a sleep deficit.
Set the scene
Make sure your bedroom is at a comfortable temperature, is nice and dark, and that your mattress and pillow support you without causing aches and pains. Choose quality bedding to help regulate your temperature overnight.
If you can, avoid having stimulants like a TV in your bedroom and keep your tablet, laptop or any other electronic devices somewhere else overnight, so you’re not tempted to pick them up at bedtime. Try to use your bedroom only for sleep so that when you retreat there at night your body already knows what it needs to do.
Have a wind-down routine
Start your wind down routine at least an hour before you go to bed by turning off all screens and dimming your lights. Enjoy a book that doesn’t require too much brain power and brew a sleepy tea, packed full of herbs with sedative properties to help tell your mind that it’s time to start powering down. Lighting a scented candle or using essential oils is another great way to get you in the mood for sleep.
If you enjoy writing, a gratitude journal will help you finish off the day in a positive way by recognising all the good things you have experienced. Other elements you could add to your wind-down routine are a warm bath with lavender, or listening to calming music.
Meditation
When you get into bed, start a meditation or sleep story session to help you drift off – you can find these on standalone apps and on music services, like Spotify. Meditation helps focus your mind on something other than the unhelpful thoughts whirring around in your head.
By concentrating on the sound of the guide or narrator, you can shut off all the distractions and let them go, helping you fall into a deeper sleep much more quickly. It’s a great way to help you fall asleep and also useful if you wake up in the middle of the night. After weeks of regular meditation practice you might find you’re able to quiet your mind independently, without the aid of a recording.
Tips for night-time wakefulness
If you wake up during the night, try to avoid forcing yourself to fall asleep or recriminating with yourself for “failing” to sleep through. Focus your mind on the rise and fall of your breath to distract you from other thoughts and help you drop back to dreamland. Remind yourself that any worries you have will be better dealt with in the morning when you are less fatigued.
If that doesn’t work after 20-30 minutes, get up and rest quietly in a darkened room, using the same wind-down techniques that you do before bed. If you have thoughts whizzing around in your head that are making it difficult to sleep, try writing them down to help give your mind peace.
Whether you simply struggle to switch off at night, suffer from insomnia, or are battling daytime sleepiness, instituting these six positive sleep habits will go a long way towards a more blissful slumber. Don’t get frustrated if they don’t work for you straight away. Think of adjusting your sleep routine as a marathon not a sprint. Incrementally, you’ll find that sleep comes easier, you stay asleep longer, and wake up revitalised in the morning.
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