Healthy habits, tips & tricks for developing sleep hygiene

Sufficient sleep is a vital necessity for our body to properly function as it improves our cognitive functioning, mental health, mood, cardiovascular and metabolic health. Developing proper sleep hygiene plays a key role for children, adolescents and adults to hit their sleep health goals.

Sleep hygiene is the term used to describe healthy sleep habits. There are science based tips and tricks that are used to improve your sleep duration, regularity, timing and quality. Although everyone has unique sleep needs, it is recommended that the average adult get 7 or more hours of sleep a night, while for children and adolescents the range can be anywhere from 9-12 hours of sleep depending on the age.

Signs of poor sleep hygiene can come in the form of daytime fogginess and fatigue, trouble falling and staying asleep and moodiness. Studies show people who consistently lack quality sleep feel more anxious, angry, sad, and mentally exhausted. Thankfully, there are a variety of habits and tips to customize a sleep hygiene plan that works for you.

Sleep Hygiene Habits & Tips:

Sleep-Wake Schedule. Maintain a consistent sleep schedule. Set your alarm for the same time every day (including weekends!) This gives your body a baseline to work with.

Diet & Nutrition. Try to eat your last meal a few hours before bed. Eating a heavier meal later in the evening can lead to disrupted sleep patterns. If you are hungry before bed, have a smaller nutrient dense snack or meal consisting of healthy fats, complex carbs and lean protein.

Exercise & Movement. Exercise and staying active not only gives us energy during the day, but may help to induce deep sleep at night. Aim to get 30 minutes of moderate aerobic exercise a day.

Caffeine, Nicotine & Alcohol.  It’s best to steer clear of caffeine and nicotine at least 4-6 hours before bed. These substances act as stimulants and are sure to inhibit your ability to fall asleep. And while alcohol is initially relaxing, these effects dissipate within a few hours due to the body’s digestion process causing a significant disruption in sleep.

Pre-bedtime & Bedtime Routine.  It’s important to create a relaxing routine around an hour before bed. This can include anything from meditation, stretching, taking a warm shower or bath or listening to music/podcasts. This routine or ritual will send a signal to your body that it’s time to prepare for sleep.

Your Space. Make sure your bedroom is set up for a successful night’s sleep. Try to keep your room cool, dark and quiet as possible. It may help to invest in an eye mask or ear plugs to help keep out light and noise.

Don’t Force It. Forcing yourself to go to sleep never works and leads to frustration and anxiety. It may seem counterintuitive, but if you find you’re still wide awake after 20 minutes or longer, get up and go do something calming until you feel sleepy. Don’t partake in any stimulating activities and limit your exposure to light (including electronics) as this signals your body to wake up.

Be Consistent, but Kind. By following through and creating good sleep hygiene habits your overall health and well-being will improve. This also includes being kind to yourself. Changing up habits and routines is a lifestyle change and there may be an adjustment period. Remind yourself that you’re taking the necessary steps to improve your overall health, one night at a time.

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