What is sleep hygiene?
Sleep hygiene is a variety of different practices and habits necessary to have good nighttime sleep quality and full daytime alertness.
Why is it important to practice good sleep hygiene?
Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep habits.
How can I improve my sleep hygiene?
One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs vary across ages and are especially impacted by lifestyle and health. However, some recommendations can guide how much sleep you need generally. Other good sleep hygiene practices include:
LIMITING DAYTIME NAPS
- Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness, and performance.
- Avoiding stimulants such as caffeine and nicotine close to bedtime. And when it comes to habit-forming substances, moderation is key. While these habit-forming beverages are well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the habit-forming beverage.
- Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercises, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.
- Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
THE SLEEP-WAKE CYCLE
- Ensuring adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day and darkness at night helps to maintain a healthy sleep-wake cycle.
A BEDTIME ROUTINE
- Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking a warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
- Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phones, and TV screens can make it difficult to fall asleep, so turn those lights off or adjust them when possible. Consider using blackout curtains, eyeshades, earplugs, “white noise” machines, humidifiers, fans, and other devices to make the bedroom more relaxing.
What are signs of poor sleep hygiene?
Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you’re taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. A few simple changes can make the difference between a good night’s sleep and a night spent tossing and turning.
Contact your psychiatrist to find the right kind of therapy for YOU, either counseling or medications or a combination of both for good sleep hygiene.