Prioritizing Sleep Hygiene
How to improve your sleep hygiene and why it can make a difference.
What is sleep hygiene?
Sleep hygiene refers to a set of habits, behaviors, and environmental factors that influence the quality of your sleep. Proper sleep hygiene can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed. Generally, sleep hygiene focuses on improvements related to:
- Sleep Duration: The recommended duration of sleep varies by age, but on average, adults should aim for 7-9 hours of quality sleep per night. Inadequate sleep can lead to a host of health issues, including diabetes and cardiovascular problems.
- Sleep Quality: Good sleep hygiene practices can help you achieve deeper and more restorative sleep. It allows your body to repair and regenerate, which is crucial for physical and mental wellbeing.
Practical tips for better sleep hygiene
Set a consistent schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps you synchronize your sleep-wake cycle with your body's internal clock. Consistent sleep patterns also support the regulation of hormones such as melatonin (which helps induce sleep) and cortisol (which helps wake you up in the morning). When you have a stable sleep schedule, your body can release these hormones at the appropriate times.
Create a sleep-friendly environment. Make your bedroom a comfortable, quiet, and dark space. You may also want to try keeping your bedroom at a comfortable, cool temperature, usually around 65-70°F (18-21°C). A cooler room is conducive to better sleep as it mimics the body's natural temperature drop during sleep.
Limit exposure to screens. The blue light emitted by screens interferes with your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.
Watch your diet. Avoid heavy, spicy, or sugary foods close to bedtime. These can lead to digestive discomfort, acid reflux, heartburn, and blood sugar fluctuations which can all disrupt your sleep.
Exercise regularly. Physical activity during the day can help you sleep better at night. However, avoid vigorous exercise close to bedtime, as it can have the opposite effect. Late-night exercise can elevate cortisol levels and can keep you awake and alert when you should be winding down.
Manage stress. Practice relaxation techniques like meditation or deep breathing to reduce stress, which can disrupt sleep. While incorporating meditation throughout the day can be helpful, some people find that meditating right before they go to bed is most effective for improving sleep. This can help you transition from the busyness of the day to a more peaceful state of mind, making it easier to fall asleep and stay asleep.
Limit naps. While short naps can be refreshing, long or irregular naps during the day can interfere with nighttime sleep. To learn more about effective napping, read our article, Your Guide to Effective Napping.
Tracking your sleep with Bevel
Bevel's sleep tracking feature can be a valuable tool to monitor your sleep patterns and help you figure out which of these sleep hygiene practices work best for you. It provides insights into the duration and quality of your sleep, allowing you to make informed decisions about your lifestyle and habits.
