Sleep Hygiene Tips: Your Guide to Healthy Sleep

Getting a good night’s sleep is crucial for your health. Without the necessary amount of rest, your body can experience a wide variety of challenging or harmful side effects. But in today’s busy world, how can you prioritize your body’s need for rest? One of the answers is practicing proper sleep hygiene. Scientists have discovered that certain sleep-related habits can substantially affect the quantity and quality of the sleep you experience.

So, what are these habits, and how can you incorporate them into your life? Read on for more information and helpful sleep hygiene tips.

What is sleep hygiene?

Despite how the term sounds, sleep hygiene has little to do with cleanliness and more to do with habits. Good sleep hygiene refers to certain practices and environmental conditions that can help promote restorative, uninterrupted sleep. In contrast, poor sleep hygiene habits can leave you feeling unrested, affect brain function and possibly decrease your quality of life. Aspects that can impact your sleep hygiene include your schedule, diet, exercise, evening routines and more.¹ So, to understand the state of your personal sleep hygiene, you’ll need to take a closer look.

How to improve sleep hygiene.

The first step to improving sleep hygiene is taking an honest assessment of your current situation. If you’re experiencing sleep disturbances, including difficulty falling asleep, waking up frequently throughout the night or feeling unrested in the morning, you may have inadequate sleep hygiene. Studies show symptoms of poor sleep hygiene and sleep disruption can range from general fatigue to more complicated symptoms, like increased stress responsivity, pain, adverse emotional effects and issues with cognitive function.See Disclosure ²

Fortunately, there are many sleep solutions for developing good sleep hygiene habits.

Set a consistent sleep schedule.

It turns out bedtimes aren’t just for kids. According to recent studies, keeping a consistent sleep schedule is associated with more sufficient sleep and an overall healthier lifestyle.³ You can further enhance these benefits by syncing your sleep schedule to your circadian rhythm — your body’s natural internal clock. Everyone is different, so you can experiment with timing or use sleep trackers to discover your sleep patterns. Keep in mind that age can dictate needs for rest, and sleep hygiene for teens or kids may look different than for adults. If you need help waking up in the morning, smart lighting allows you to create preset timers for making things bright. And adding soothing nighttime activities to your schedule can also improve your sleep hygiene. You can unwind with a book, a weighted blanket, or use spa and relaxation tools to decompress before bed.

Regulate your screen time.

It’s no secret that staring at electronic screens for extended periods can be harmful. But using devices before bed can be especially detrimental and contribute to bad sleep hygiene. Studies have shown that using electronic devices before bedtime prolongs falling asleep, suppresses melatonin production (a sleep-inducing hormone) and can reduce morning alertness.⁴ So if you like to use your tablet or smartphone for reading or surfing the web, just make sure to do it during the day and not within an hour of trying to fall asleep.

Lead an active lifestyle.

Exercise has significant benefits for the body and mind. And studies reveal that physical activity can also positively affect sleep quality, latency and duration.⁵ But what type of exercise you do is entirely up to you. Some studies found that activities like yoga can help sleep. But, primarily, research suggests that cardio and strength exercises provide the most substantial benefits for healthy sleep hygiene.⁶ Currently, there’s no scientific consensus about exercise intensity or the time of day for activity, so be sure to do what feels right for your body. And if you can get outside for exercise, sun exposure can boost your sleep quality even more. In the winter, when sunshine may be sparse, light therapy lamps can help reset your body’s sleep cycle for better sleep hygiene.⁷

Monitor your caffeine consumption.

Many studies show a direct connection between caffeine consumption and sleep disturbances. Some researchers recommended that individuals should avoid substantial caffeine use for a minimum of six hours before bedtime.⁸ So, if you find yourself reaching for coffee late in the day, make sure it’s decaf, or try replacing your latte with a full water bottle for all-day hydration. And if plain water is too boring for you, you can always spice things up with an at-home soda machine for added carbonation and flavor.

Create a relaxing sleep environment.

Once you’re ready to go to bed, it’s essential that you have a comfortable sleeping space. You can find the best mattress for you and use items like mattress pads and breathable sheets to make it even cozier. But your sleep environment extends beyond your bed. One study found that individuals who lived in high-noise environments, like cities or shared living spaces, significantly improved their sleep with the use of white noise machines.⁹ Temperature also plays a significant role in sleep hygiene (and a cool sleeping space may be more helpful than a warm one). Items like smart thermostats let you control your room temperature from your phone, so you can adjust your sleeping environment to your own preferences. Keeping your sleeping space dark with blinds or shades may also help you avoid unnecessary sleep disruption.

Sleep hygiene and your body.

It’s important to remember that everyone’s bodies are different, and good sleep hygiene practices will differ from person to person. Exercise may have substantial effects for some while cutting out caffeine does wonders for others. For people who struggle with insomnia or other sleep disorders, learning how to practice good sleep hygiene could help with your condition, but you may need to consult your physician for other sleep solutions. No matter how you plan to improve sleep hygiene, taking the time to notice your habits and adjust them for you is the first step toward a better night's rest.

References.

1. “Brain Basics: Understanding Sleep.” National Institute of Neurological Disorders and Stroke, National Institutes of Health (NIH). April 1, 2022. https://www.bestbuy.com/discover-learn/sleep-hygiene-tips-your-guide-to-healthy-sleep/pcmcat1657130930241.

2. Medic, Goran, Micheline Wille and Michiel Hemels. “Short- and Long-Term Health Consequences of Sleep Disruption.” Nature and Science of Sleep. April 18, 2017. https://www.dovepress.com/short--and-long-term-health-consequences-of-sleep-disruption-peer-reviewed-fulltext-article-NSS.

3. Duncan, Mitch J., Christopher E. Kline, Amanda L. Rebar, Corneel Vandelanotte and Camille E Short. “Greater Bed- And Wake-Time Variability Is Associated with Less Healthy Lifestyle Behaviors: A Cross-Sectional Study.” Journal of Public Health. October 20, 2015. https://link.springer.com/article/10.1007/s10389-015-0693-4.

4. Chang, Anne-Marie, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler. “Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.” National Academy of Sciences. December 22, 2014. https://www.pnas.org/doi/full/10.1073/pnas.1418490112.

5. Banno, Masahiro, Yudai Harada, Masashi Taniguchi, Ryo Tobita, Hiraku Tsujimoto, Yasushi Tsujimoto, Yuki Kataoka and Akiko Noda. “Exercise Can Improve Sleep Quality: A Systematic Review and Meta-Analysis.” PeerJ, PeerJ, Inc. July 11, 2018. https://peerj.com/articles/5172/.

6. Danielle Pacheco, “The Best Exercises for Sleep.” The Sleep Foundation, Sleep Doctor Holdings, LLC. May 6, 2022. https://www.sleepfoundation.org/physical-activity/best-exercises-sleep.

7. Choi, Ji Ho, Bora Lee, Jae Yong Lee, Chang-Hoon Kim, Bumhee Park, Dong Young Kim, Hyun Jun Kim and Do-Yang Park. “Relationship between Sleep Duration, Sun Exposure, and Serum 25-Hydroxyvitamin D Status: A Cross-sectional Study.” Scientific Reports. March 6, 2020. https://www.nature.com/articles/s41598-020-61061-8.

8. Drake, Chrisopher, Timothy Roehrs, John Shambroom and Thomas Roth. “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.” Journal of Clinical Sleep Medicine. November 15, 2013. https://jcsm.aasm.org/doi/10.5664/jcsm.3170.

9. Ebben, Matthew R., Peter Yan and Ana C. Krieger. “The Effects of White Noise on Sleep and Duration in Individuals Living in a High Noise Environment in New York City.” Sleep Medicine. July 2021. https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021?via%3Dihub.

Additional information:

These statements and any information contained herein are intended for educational purposes only and are not meant to substitute for medical care or to prescribe treatment for any specific health condition. Carefully review product labels for instructions and important safety information and consider consulting with a health care professional regarding your use of health and wellness products.