Sleep hygiene are habits and practices that are conductive to a sleeping well on a regular basis. It is also defined as behaviors that one can sleep using behavioral interventions. Establishing and practicing good sleep hygiene throughout the day impacts both the quality and quantity of sleep you get each night. Poor sleep is linked with the onset of mental health difficulties as well as the worsening of current symptoms. Poor sleep also impacts our ability to think clearly, remember things, and learn new information.
Tips for Sleep Hygiene
Regular sleep and wake times: Having a set time that you go to sleep and wake up puts your body into a rhythm. Its best to keep times the same on weekends too.
Avoid nicotine, caffeine, and alcohol: Nicotine and caffeine (found in coffee, tea, coke, chocolate) act as stimulants that make it more difficult to fall asleep.
Bed is only for sleep: To help your body form an association between bed and sleeping, avoid doing activities such as watching tv, using your computer or phone, or eating, while in bed.
Avoid daytime naps: To ensure you are tired enough to sleep at bed time, try not to sleep during the day. If you need a nap, make sure it’s for less than an hour and before 3p.m.
The right sleep environment: Create a space that is conductive to sleep. A cool room with enough blakets to stay warm. Noise level (keep things quiet by using earplugs).
Warm bath or shower: Having a hot bath or shower 1-2 hours before bed allows you to become sleepy as your body cools down.
Develop a bedtime routine: Performing a consistent ritual every night before bed reminds your body that its time to slow down.
Limit screen time: Its a good idea to stop using your computer, tablet, phone, or watching tv at least 30 minutes before bed.
Exercise: Exercising during the day can help to reduce restlessness in the evening.
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