What Is Sleep Hygiene and Why Is It Important
Your work schedule, what you eat, whether you get enough exercise, and how you spend your time before falling asleep — all these factors directly affect the quality and hygiene of your sleep. Besides healthy activities and habits, sleep hygiene also incorporates environmental factors that influence our ability to sleep well. To master it perfectly, you need to deliberately work on making your habits serve your long-term interests. Creating a suitable surrounding environment and a set of beneficial routines is the foundation for getting restful sleep and feeling great when you wake up in the morning.
How to Build Good Sleep Hygiene
The toolkit of beneficial activities for good sleep hygiene includes several key components to help you build a solid foundation for restorative rest. You are the “architect” of your own habits, and if you build them properly and purposefully, they will inevitably reward you in the long run. Where to start:
Set a Consistent and Regular Sleep and Wake Schedule
To achieve good sleep hygiene, organize your time so that you have 7-8 hours of rest every day. We recommend going to bed at the same time each night and setting your alarm to wake up at a specific time each morning. Stick to this schedule regularly, even on weekends. This will configure your internal clock to work properly and regulate your body’s natural sleep-wake cycle. As a result, you will fall asleep easily and wake up refreshed, energized, and rejuvenated.
Make Your Bedroom as Sleep-Friendly as Possible
Remove all electronic devices (TV, tablet, smartphone) from the bedroom. Prolonged exposure to screens at night harms not only your eyesight but also your mind and nervous system. Remember to keep your bedroom tidy and clean regularly, and ventilate it daily. Dim the lights, reduce noise sources, and use an aromatic diffuser with a gentle scent — there are many ways to help your body and mind relax. Choose the ones that suit you best and integrate them into your pre-sleep routine.
Create Your Own Relaxing Pre-Sleep Routine
Your routine can include meditation, light physical exercises, or other habits that promote good sleep. It’s a matter of personal preference how you organize your time before bed. One tip we can offer is that if you don’t fall asleep within 20 minutes of lying down, get up and go to a quiet room to engage in low-attention activities. When your mind relaxes, your body will follow.
Eliminate Alcohol and Caffeinated Beverages Before Bedtime
Caffeine is a strong stimulant that stays in your system for hours after consumption and is one of the major enemies of sleep hygiene. Avoid coffee, black tea, and energy drinks in the late afternoon. As for alcohol — it might make you feel sleepy and relaxed initially, but it certainly does not promote healthy rest or improve your energy and productivity the next day.
Avoid Certain Foods That Disrupt Sleep
Heavy meals before bedtime can cause stomach discomfort, acid reflux, stomach pain, or even a burning sensation in the chest. All these issues can prevent you from falling asleep peacefully. Therefore, avoid fried and fatty foods, spicy dishes, and citrus fruits and juices at least 3-4 hours before going to bed. Instead, opt for a light dinner and a cup of warm milk before bedtime for better sleep hygiene.
Give Up the Afternoon Nap
Many famous personalities such as Winston Churchill, Salvador Dalí, and Albert Einstein were avid fans of short afternoon naps. However, no matter how refreshed and motivated you feel after a 20-25 minute nap, it can negatively affect the quality of your nighttime sleep. Unless you are extremely fatigued, we advise resisting such temptations.
Commit to Regular Exercise and Active Movement
Avoid intense heavy workouts in the late afternoon or just before bedtime, as they increase adrenaline and energy, sabotaging even your most careful attempts to fall into a deep, restful sleep. Of course, to enjoy restorative rest at night, do not succumb to sedentary lifestyle habits. Instead, walk more, exercise regularly, and do light, toning physical activities.
At TED, we always strive to provide you with everything you need to build your individual and optimally effective sleep hygiene! Follow our recommended guidelines, say goodbye to harmful habits, and get ready to welcome sweet, uninterrupted dreams into your life!