The National Institutes of Health (NIH) define sleep hygiene as “a set of behavioral and environmental recommendations intended to promote healthy sleep.”
Many of these practices are common sense; others are supported scientifically or are being researched to find out how and why they matter. As you review these suggestions, choose one that you could easily start today (or tonight). Try to do it for a month and see if it makes a difference in the quantity and quality of your sleep.
- [ ] Make sure your bedtime is early enough to get 7-9 hours of sleep (see page 11 for age-specific guidelines).
- [ ] Go to bed and wake up at the same time every day. Try to be consistent, even on weekends and vacations.
- [ ] Physical activity during the day promotes better sleep at night, even if it’s just 30 minutes. Exercising outdoors in the morning adds sunlight exposure, which helps regulate circadian rhythms. A survey by the National Sleep Foundation showed that people who spent 3-5 hours a day outdoors reported the best sleep.
- [ ] Have consistent mealtimes. Your appetite and circadian rhythms are closely linked, and sleep can be affected by irregular or skipped meals and large meals at night. Try to eat your last meal 2-3 hours before bedtime.
- [ ] Avoid caffeine in the afternoon and evening, and alcohol before bedtime.
- [ ] Light exposure has a strong effect on sleep. Bright, natural light helps you wake up in the morning; dim light and darkness (about two hours before bed and through the night) help you fall asleep.
- [ ] Blue light (which is emitted from electronic screens) causes more alertness than warmer tones and has been shown to promote wakefulness even at bedtime. Take a break from all devices with screens at least 60 minutes before bedtime. For a truly restful sleep, make your bedroom screen-free, and that includes phones, tablets, and laptops. Charge them overnight in another room and use a simple alarm clock to wake up if needed.
- [ ] Avoid exposing yourself to media or conversations that heighten your emotional state close to bedtime. Briefly write down any nagging thoughts (ideas, worries, upcoming events, etc.) that are keeping you awake to get them on paper and out of your head.
- [ ] Create a routine that helps you relax. Bedtime rituals for children (baths, stories, songs, cuddling, “tuck-ins”, lights off, etc.), especially when done in a certain order, signal the mind and body that it’s time for sleep. Create a routine that works for you.
- [ ] Your bedroom should be dark, quiet, and cool. The temperature in your bedroom should be on the cool side, between 60 to 68 degrees Fahrenheit. Wear layers, socks, or extra blankets as needed to keep your body warm enough.
- [ ] Do you have a comfortable bed? Mattress preference includes temperature, degree of firmness, size, and who you share it with. Finding a mattress that is sleep-friendly for you is worth the effort and investment. The same goes for pillows, sheets, and blankets.
- [ ] Only use your bed for sleep and related activities.
Pick one. Start tonight. Sleep better!