Sleep is a critical function in maintaining health. It’s important to every facet of our physical body, and sets you up to function mentally the next day. It aids in our ability to fight off disease, have a stronger immunity and reduces our risk for health ailments.
In recent years, the term “sleep hygiene” has become particularly popular in describing the ways we can optimize our sleep habits and environment to help us live happier, healthier, and more productive lives. Everyone knows the word hygiene. It’s associated with the conditions we employ to maintain our health, most notably relating to cleanliness. But hygiene can span definitions, and be associated with other ways we want to keep our physical (and mental) health a priority.
Being mindful of how you engage with your sleep habits is one of the simplest ways you can practice self-care. Research shows that making an effort to create and stick to habits has an impact on our overall health. So why not try it with sleep?
If you have trouble falling asleep, staying asleep, or find yourself with daytime drowsiness, it may be time to look into what sleep hygiene routine can do for you. How do you achieve that? Take a look at the following tips below, and see what can shift in your sleep routine.
Consistency: As with all habits, consistency is key. Research shows it takes two full weeks to engrain healthy habits into your daily routine. I mention this first because as we integrate new routines and habits into our sleeping schedule, it will feel weird! Part of this weirdness of setting new structure can trick us into thinking it’s not working or “won’t work for me”. Defy that thinking, and push forward.
Develop a set sleep schedule: This looks like maintaining a consistent wake up time, prioritizing your sleep, and being mindful of day time napping. So many of us function on limited sleep while trying to maintain a robust social and work life, which ultimately leads to quicker illness, fluctuating moods, and irregular sleep patterns. If you run from sleep, rest will find you one way or another.
Nightly routine: Our brains are remarkable creatures that pick up on habit easily. Developing routines that are reinforced each night can start to send signals to our bodies that it’s time to go to sleep. This can look like brushing your teeth at the same time, dimming your lights, or practicing mindfulness and meditation. Even more important is putting down the electronics! Blue light from your phone, TV or tablet can trick your mind into thinking it’s still daytime. Set aside thirty minutes for a bedtime routine and watch your sleep improve.
Daily habits: Even your waking hours contribute to the quality of sleep you will receive during the night. Caffeine intake, timing of your dinner, and consumption of alcohol all play a role in our ability to obtain effective sleep. A regular exercise routine can make it easier to sleep at night, while having exposure to sunlight aids our circadian rhythm's functioning. Even being in your bed during the day can erode the mental link between your bed and sleep.
Set up your bedroom: Outside of habits, it’s important that our environment is conducive to optimal sleep. Qualities like a comfortable mattress, pillow and bedding are a plus, though not always accessible to everyone. Bringing in white noise or a fan can help dull any outside sounds that may keep you awake, while arranging for black out lighting can help you fall asleep faster.
Sleep hygiene isn’t the same for everyone. It will take some trial and error to figure out the best habits, routines and environment that helps you increase your quality of sleep. Remember, it takes time to build momentum when trying out a new routine, so don’t be discouraged if you don’t see results today. Lean into sleep hygiene as your newest form of self-care, and notice how it ripples to positively impact all facets of your life.
Alexa Cordry, LSW, LCADC
You can follow more of Alexa's insight on Instagram @yoursadtherapist
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