Take a look at the clock- is it time for bed yet? If not, before you’re ready to hit the sack, consider getting your sleep hygiene in order. What’s that, you don’t know what that is? Don’t worry, I’ll explain everything. The phrase, or rather, the practice of, sleep hygiene, isn’t spoken about very often, but many authorities in the wellness industry have taken to using it quite often. The next time you hear it, you’ll be sure to know all the ins and outs of how to practice it so that you can catch some awesome z’s. Are you ready? Let’s get into it! Today’s post is all about sleep hygiene and how to practice it.

The 411

Let’s no beat around the bush. Here’s the definition of sleep hygiene, according to the Centers for Disease Control and Prevention (CDC):

Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. [1]

Simple, right? Sleep hygiene is just an umbrella term for various habits or practices that are done in order to get a good night’s rest. Of which I am no stranger to. There are a few posts here on the site about this topic. From eating for better sleep to the herbs that help reduce anxiety and improve sleep, I’ve talked about the ways in which you can improve your sleep. But I know there are more ways than one can for getting enough rest. And that’s exactly what we’re going over next!

Prepare to Sleep

OK, going to bed is easier said than done. For some people, it’s a constant struggle. And for others, it’s about turning bedtime into a practice. With these steps, I just know that you’ll be mastering the art of proper sleep hygiene!

Environment:

Your environment can make or break your sleep. Noisy roommates? Distracted by technology? There are so many things that can come in between us and our sleep. Luckily, I’ve got a few suggestions:

• Invest in the Proper “Equipment”: If you can, get a good pair of earplugs and an eye mask. There’s a reason why these things exist. Should you happen to live somewhere loud (i.e., by a busy street or freeway, loud inhabitants, etc.), these will be a godsend. Taking this a step further, consider buying a “white noise” machine or using an app on your phone to further block out annoying sounds. Don’t be ashamed about appearances here, since all of these things are going to help you thrive in adversity.
Another tip is getting black-out curtains. This will block any street lights as well as keep you from waking up from the sunrise. No one wants a rude awakening, especially if they had a late night!
And if it weren’t already obvious, really make sure that your bed is up to par. Are the pillows, mattress, and blankets comfortable? Do you wake up with a cringe in your neck? Does it feel like you slept on a bag of bricks or sank into a black hole? If you have the budget, please consider finding the appropriate pieces for your bed. After all, an estimated third of our life is spent on sleep, so we might as well make the most of it! [2]
• Ban Technology: You’ve heard it a thousand times, but repetition is key: turn off ALL technology. At least an hour before bed. If it’s too hard, try this. If you have a TV in the bedroom, move it elsewhere. As for the computer, do the same. With a phone, there can be an exception; what if there’s an emergency? Be that as it may, you can look up different apps that will put a sleep timer or “lock” on your phone. You can also program it to dim its light and remind you when it’s time to get ready for bed.
At the end of the day, your goal should be retreating to a safe haven for sleep. Treat the bedroom as your escape. Its purpose isn’t for checking social media, watching shows, or doing late-night work. When you instill this mindset, you’ll be more likely to treat sleep more seriously.
• Temperature: Finally, get the temperature right. According to the Sleep Foundation (and no, this is not a joke!), the bedroom should, ideally, have a cool temperature ranging between 60 to 67 degrees Fahrenheit. In order to help us fall asleep, our body lowers its temperature, which is why keeping our bedroom cool can further facilitate this. (If it’s winter, don’t worry- just practice common sense and bundle up! Your body will eventually adapt and, if anything, get a slight metabolism boost from being temporarily cold.) [3] [4]

Lifestyle:

Next up is the fine art of lifestyle design. Sleep has a plethora of benefits, with deprivation providing an equal amount of deleterious side effects. While you can certainly research all the numerous ways in which you can “hack” your way into better sleep, there’s no denying the fundamental basics of lifestyle. We’ve already got environment covered, but let’s review (or re-establish) the habits you need to implement into your lifestyle:

• Saying no to nighttime stimulants: A bit of common sense, but you’ll be surprised. That nightly cup of joe isn’t going to be doing you, nor your sleep, any favors. Same goes for caffeine-rich teas, nicotine, pre-workouts, and one too many alcoholic drinks. The latter has a disruptive effect due to your body processing it out. [5] Drinks that are appropriate for the evening include caffeine-free herbal teas (i.e., ginger, hibiscus, peppermint, chamomile, etc.), lemon water, and a small serving of kombucha or kefir.
• Eating Close to Bedtime: This one isn’t easy to avoid, but if you can, avoid sleeping close to bedtime. However, should you wind up in that situation, opt for lighter, easy-to-digest meals rather than heavier, bigger ones. People with acid reflux should be even more mindful of citrus, spices, carbonated drinks, and fried or fatty foods to avoid triggering their symptoms.
• Exercise: No, I don’t mean get in a workout before bed. Rather, I recommend you make sure to get some form of exercise during the day. Doing so actually enables deeper, sounder sleep since your body is really going to be making the best of its nightly “recovery mode” to help you bounce back from all of that work! [6]

And there you have it, everyone! Very simple, doable tips for practicing sleep hygiene. When you get right down to it, doing a natural, healthy thing that all living creatures were made to do really shouldn’t be so complex. Of course, serious disorders and problems like insomnia do exist, but for most of us, all we need to do is brush up on the habits that make getting a bit of shuteye a walk in the park. Factor in the right environment and you’ve got the optimal setting for the best sleep you could ever get! But tell me, how have you managed to optimize your sleep? Were there any tips or tricks you picked up along the way? Share them with me in the comments below!

Sources:

[1] https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
[2] https://www.ncbi.nlm.nih.gov/pubmed/21056174
[3] https://www.sleep.org/articles/temperature-for-sleep/
[4] https://www.nih.gov/news-events/nih-research-matters/cool-temperature-alters-human-fat-metabolism
[5] https://www.sleepfoundation.org/articles/sleep-hygiene
[6] https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/exercising-for-better-sleep