Understanding Sleep Hygiene

Healthy sleep is important for both physical and mental health, improving productivity and overall quality of life. Everyone can benefit from better sleep, and sleep hygiene can play a key part in achieving that goal. Sleep hygiene is about creating habits and an environment that promotes better sleep. Here are a few quick tips on what sleep hygiene is and how you can improve it:

• Establish a Consistent Sleep Schedule:

  • Go to bed at the same time every day. This helps regulate your body's internal clock, making it easier to fall asleep.

• Have a Relaxing Bedtime Routine:

  • Engage in calming activities like reading, taking a warm bath, or practising mindfulness before bed. Avoid stimulating activities at least an hour before bed.

• Improve Your Sleep Environment:

  • Keep your bedroom cool, quiet, and dark, and ensure your mattress and pillows support you! Consider blackout curtains, earplugs, or white noise machines if necessary.

• Be Mindful of Food and Drink:

  • Avoid large meals, caffeine, and alcohol too close to bedtime, as they can disrupt sleep.

• Limit Naps:

  • If you need to nap, keep it short (20-30 minutes) and avoid napping late in the afternoon.

• Exercise Regularly:

  • Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Try to avoid vigorous exercise close to bedtime, as it might have an energising effect.

• Manage Stress and Anxiety:

  • Practice relaxation techniques like deep breathing, journaling, meditation, or yoga to reduce stress.

By incorporating these sleep hygiene practices into your daily routine, you can improve the quality of your sleep and wake up feeling refreshed and energised!

If you’re wanting to read more about sleep hygiene, please see our favourite below sources:
Sleep Hygiene Fact Sheet
Mastering Sleep Hygiene
Good Sleep Habits