The Secret to Wellbeing: Improve Your Sleep Hygiene Today!

I’ve recently started working with a new PT and after tracking a number of health-based metrics over the last couple of weeks, it soon became apparent that improving my sleep hygiene is a key focus for me if I want to reach my health and fitness goals. 

Coincidentally, this week is also Sleep Awareness Week.  A week where the National Sleep Foundation encourages you to improve your sleep hygiene habits and focus on the important connection between your sleep and your overall health and well-being.

Improving the quality and quantity of your sleep is important for a number of reasons. Sleep helps to restore your energy levels, plays a part in cell repair and supports a healthy immune system.  It helps to regulate your hormones and can consolidate memories and improve learning.  Getting a good night’s sleep also helps to reduce stress and improve your mood.

What’s more, when you don’t get enough sleep, you may experience symptoms such as fatigue, irritability, poor concentration, and poor decision-making skills.  All of these things can make it difficult to maintain other healthy habits like exercising, eating a balanced diet, or managing stress.

So if you are constantly tossing and turning at night, struggling to fall asleep or you find yourself waking up feeling groggy and unrested; maybe it's time to improve your sleep hygiene for a better night’s sleep.

Sleep hygiene refers to the habits and practices that contribute to a good night's sleep. By improving your sleep hygiene, you'll enjoy higher-quality sleep and wake up feeling refreshed and rejuvenated.

Here are some top tips to help you improve your sleep hygiene and transform your sleep experience.

1.  Establish a consistent sleep schedule

One of the most effective ways to improve sleep hygiene is to create a consistent sleep schedule. Aim to go to bed and wake up at the same time each day, even on weekends.  This helps to regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

2.  Create a bedtime routine

Having a relaxing bedtime routine can also improve sleep hygiene. Spend 30-60 minutes winding down before bed by engaging in calming activities, such as reading a book, taking a warm bath, or practicing gentle stretches. This helps signal to your body that’s its time to sleep and reduces the stress that can sometimes make it difficult to drift off.

3.  Turn off electronic devices

The blue light emitted by electronic devices can interfere with your sleep by suppressing the production of melatonin, the hormone that regulates sleep. Improve sleep hygiene by turning off your devices at least one hour before bed.  You can also use apps or settings on your devices that reduce blue light exposure.

4.  Keep your sleep environment comfortable

A comfortable sleep environment is essential for improving sleep hygiene. Keep your bedroom cool, quiet, and dark to encourage restful sleep. Invest in a comfortable mattress and pillows, and use blackout curtains or an eye mask to block out any light. 

5.  Limit caffeine and alcohol intake

Caffeine and alcohol can disrupt your sleep patterns, making it harder to improve sleep hygiene. Limit your caffeine intake to the morning and early afternoon, and avoid consuming alcohol within a few hours of bedtime.

6.  Get regular exercise

Regular physical activity can help improve sleep hygiene by reducing stress, anxiety, and insomnia. Aim for at least 150 minutes of moderate-intensity exercise each week, but avoid vigorous workouts close to bedtime, as they can energise you and make it harder to fall asleep. 

7.  Manage stress and anxiety

Stress and anxiety can wreak havoc on your sleep quality. To improve sleep hygiene, incorporate relaxation techniques like meditation, deep breathing exercises, or progressive muscle relaxation into your daily routine. These practices can help calm your mind and prepare you for a better night's sleep.

8.  Seek professional help if needed

If you've tried these tips and still struggle sleeping, consider seeking help from a healthcare professional. They can provide guidance on additional strategies to help you achieve the restful sleep you need.

In conclusion, improving sleep hygiene is essential for your overall wellbeing and key to a healthier, happier you. By starting to follow these tips today and making a few simple changes to your daily routine and habits, you can enjoy better sleep quality and wake up feeling refreshed and ready to tackle the day.