Sleep Hygiene Tips For Better Rest

While sleep needs can vary between individuals, integrating good sleep hygiene into your daily life can improve the quality of your sleep and health. Try to arrange your bedroom in a way that facilitates relaxation, maintain a consistent sleep schedule, establish a nightly routine, and engage in healthy habits throughout the day. If you believe you may be living with an underlying physical or mental health disorder that could be impacting your sleep, it can be helpful to speak with your doctor and a licensed therapist.

What is a good night’s sleep?

The definition of a good night's sleep sometimes varies, as sleep requirements can differ between people. In addition, sleep patterns typically change throughout the human life cycle to accommodate the unique needs of each phase. 

In infancy, we tend to need abundant sleep to accommodate rapid brain development. Throughout childhood and adolescence, our sleep patterns may change to support rapid physical growth and optimal body system regulation. In adulthood, we generally need a balanced sleep schedule for physical and mental health, clarity, and overall productivity. 

Regardless of individual needs, decades of research show that a good night's sleep can be critical to our health in many ways. Still, the fast pace of modern life and the ubiquitous stress that many of us face can prevent us from getting the quality sleep we need and distract us from the signs of sleep dysfunction. 

Signs of sleep dysfunction can include the following:

• Daytime sleepiness
• Difficulty falling asleep
• Difficulty staying asleep
• Notable difficulty waking up
• Inability to concentrate or perform cognitive tasks
• Decreased overall energy
• Trouble regulating appetite
• Decreased libido
• Aches and pains without apparent explanation

Sleep tips for better rest and improved health

With a few lifestyle changes, it can be possible to cultivate healthy sleep habits. Practicing good sleep hygiene can help. Sleep hygiene generally refers to a collection of habits and practices aimed at enhancing the quality and duration of sleep. It's been clinically confirmed in several trials as a highly effective long- and short-term strategy for better sleep.

Implementing the best sleep hygiene practices for you will usually depend on your needs, lifestyle, and mental and physical health. Maintaining consistent habits throughout the process can set you up for better success.

Arrange your bedroom for relaxation

A calm, comfortable atmosphere in your bedroom can have a considerable influence on how easy it is to transition into bedtime. For example, whether you enjoy a firm, moderate, or soft sleeping surface, outfit your bed with a comfortable mattress, pillows, and bedding. If necessary, try out different types of mattresses and pillows to determine what is most comfortable for you. 

Adjust the room to a cool but comfortable temperature. What seems comfortable can vary between people, but keep in mind that people tend to sleep better in slightly cooler temperatures.

It’s generally best to sleep with minimal light and noise. Use blackout curtains or an eye mask to block out the light, and wear earplugs to block out noise. Consider a white noise machine or a fan if you're uncomfortable with earplugs. If you enjoy scented candles or essential oils, use subtle, soothing scents like lavender and chamomile to evoke calm and promote sleep health. 

Set a consistent sleep schedule

How much sleep an individual needs is largely dependent on age. Regardless of how much sleep is optimal for you, there are some steps you can take to improve your sleep:

• Try to wake up and fall asleep at the same time. Regardless of your work schedule (or any type of responsibility for which you need to keep a regular schedule, try to wake up and go to sleep at the same time seven days a week.
• If you need to wake up or go to bed earlier, try not to change your schedule "cold turkey." Instead, take it an hour or 30 minutes at a time. Gradually adjusting tends to be more manageable and easier to maintain than taking on more time at once. 
• While short naps may seem like a productive way to catch up on lost sleep during the day, try to refrain. They can disrupt your nighttime sleep and sabotage your efforts to keep a regular schedule. 
• Put sleep first. Whether you stay up late or get up early, there are likely to be times when sacrificing sleep for another activity seems like a good idea. However, try to prioritize your sleep and schedule your activities according to when you need to be sleeping rather than the other way around. 
• Keep the same bedtime routine. For example, tidy the room, put on your pajamas, and brush your teeth in the order that suits you best. Adhere to this schedule as closely as possible every night. 

Establish a nightly routine

Just as many people keep to a morning routine to wake up and start the day, a nighttime routine often makes it easier to transition to the sleeping phase of your day. The purpose of the nighttime ritual isn't necessarily to get to sleep as quickly as possible; it's generally to facilitate relaxation. When you focus on how relaxed you can become before bedtime, sleep will often come more rapidly and efficiently.

Try to wind down 20 to 30 minutes before you'd like to go to bed to give yourself plenty of time to change your state of mind. You may dim the lights and play soothing music, engage in relaxing stretching or mindfulness meditation, or read a book.

Be sure to turn off electronic devices at least an hour before bed. The blue light emitted from electronic screens can disrupt sleep patterns by suppressing melatonin production, which can be essential for regulating circadian rhythms and facilitating healthy sleep.

If it takes longer than 20 minutes to fall asleep, it can be best to get up and do some light stretching or another calming activity before you try again. Tossing and turning while you're wide awake is often counterproductive. 

Practice healthy sleep-supporting habits during the day

Good sleep hygiene isn't necessarily confined to setting the stage for a restful night's sleep when the day is done. There are many healthy habits you can practice during the day to promote better sleep.

• Get plenty of sun during the day. Sunlight can be essential for maintaining the regular circadian rhythms needed for quality sleep. If you can't spend time in the sun, consider using a UV lamp for the same benefits. 
• Engage in physical activity. Regular exercise or other activities that move your body can promote healthy sleep at night. 
• Don't eat large, heavy meals late at night. If you're hungry before bedtime, opt for a light snack. 
• Avoid excessive caffeine consumption. Drinking a lot of caffeine in the morning or throughout the day can contribute to sleep disruption. The effects of caffeine can also persist longer than intended, so try to avoid caffeine consumption in the afternoon and evening.
• Cut back on alcohol consumption, especially in the evenings. Alcohol may make you tired, but this is usually temporary, and it can create disruptions in your sleep patterns later in the night.  
• Refrain from smoking. Nicotine may act as both a stimulant and depressant in the body and tends to be associated with numerous sleep problems. 
• Limit the use of your bed to sleep and sex. This can train your mind to associate your bed with sleep only.  
• Manage your stress levels. Worry, fear, and stress keep many of us up at night long after our optimal bedtime. If you're experiencing stress that's difficult to leave behind at the end of the day, consider stress-relieving self-care activities like breathing exercises, meditation, and guided visualizations. 

Underlying conditions that can impact sleep quality

Good sleep hygiene may be key for better rest, but it isn't necessarily the same for everyone. Optimal bedtimes, waking hours, and routines tend to vary between people. It can also be important to note that sleep problems often manifest differently from person to person. Underlying conditions unrelated to poor sleep hygiene can also cause sleeping problems. 

For example, disorders like sleep apnea and restless leg syndrome can cause significant disruptions to sleep quality. Visit your primary care physician for a diagnosis if you think you may have a sleep disorder.

Sleeping problems can also be a common symptom of mental health disorders like anxiety, depression, PTSD, bipolar disorder, and more. If you have additional symptoms like irritability, overwhelming feelings of fear, or low mood that disrupt your daily life, it may be vital to seek assistance from a mental health professional.

Benefits of online therapy

Online platforms like BetterHelp can provide an excellent alternative to in-person treatment for many issues that cause sleep disruptions, including chronic stress, anxiety, and depression. You can attend sessions with a licensed therapist via video conference, phone call, or online chat on your schedule from the comfort of your home.

Effectiveness of online therapy

According to a 2020 study, online therapy can be an effective way to reduce stress, increase sleep quality, and improve life satisfaction. This study joins a large body of evidence suggesting that online therapy typically produces the same results as in-person therapy.

Takeaway

Effective sleep hygiene, which can involve maintaining a consistent sleep schedule, getting exercise during the day, and sticking to a nightly relaxation routine, can help you get better sleep. If you have trouble falling asleep or staying asleep, you may find it helpful to ask your primary care provider about potential underlying conditions. A licensed therapist, whether in-person or online, can also help you if stress or other mental health-related concerns keep you awake at night.