What is ‘sleep hygiene’ and how can you improve it?

Tossing and turning at night. Thoughts racing through your mind. Interrupted sleep. Groggy and exhausted during the day.

Research shows that many of us struggle with getting to sleep, staying asleep throughout the night, or feeling sleepy throughout the day. These can all be the result of what experts call bad ‘sleep hygiene’.

In the same way that regular teeth brushing leads to better oral health, dedicating yourself to certain practices can boost your sleep hygiene. I know what you may be thinking: is this really an article about how the cleanliness of your bedroom impacts the quality of your sleep? Don’t worry — sleep hygiene actually refers to some pretty straightforward habits that everyone can put in place to transform turbulent sleeps into restful slumbers.

At Loóna we want to give you the building blocks to start your journey towards snoozeville. We have put together our top tips for improving your sleep hygiene in practical, accessible ways. These include scheduling sleep, relaxation techniques, daytime practices and bedroom optimisation. But, remember: sleep hygiene is not about a one-size-fits-all approach, so you should tailor the tips in this article to your personal circumstances and preferences.

Why should you care about your sleep hygiene?

Sleep is important for overall physical and mental health, productivity levels and quality of life. Forming good habits benefit our health because they allow us to make beneficial lifestyle changes in a sustainable way. Developing good sleep hygiene is an example of forming good habits.

In short, improve your sleep hygiene and you can expect to benefit from a better night’s sleep and better overall health in the long term.

“What’s the catch?”, I hear you say. Well, there isn’t really one. Improving sleep hygiene is widely accessible as there is little financial cost and no medical risk involved. That’s why public health experts see sleep hygiene as a vital tool in counteracting widespread sleep insufficiencies.

Tip 1: Schedule

Scheduling your sleep will teach your brain and body to get used to the optimal amount of sleep for you. Wake up and go to sleep at the same time every day and resist the urge to lie in on the weekends or stay up late at night. This consistency will help your body to get into a sleep rhythm. This may feel onerous at first but trust me, you’ll reap the rewards later on.

Having said that, don’t force yourself to sleep if you don’t feel sleepy. It is also best to spend only enough time in bed as your body needs, so make sure your sleep schedule reflects your ‘sleep need’.

If you want to change your sleep pattern, take baby steps. Small, incremental shifts of 30–40 minutes will allow your body time to adjust.

Keep daytime naps to a minimum in length and frequency. If you are going to nap, it’s best to do so in the early afternoon as this is the most natural time for the body to sleep during the day.

Tip 2: Relaxation Routine

Consistency is key. Taking the same steps to get ready for bed every night — from changing into your pyjamas to washing your face or brushing your teeth — will mentally prepare you for sleep.

Factor in at least 30 minutes for winding down activities like reading a novel or listening to gentle music. Stay away from bright lights as they can inhibit the production of melatonin, a hormone that facilitates sleep. This includes the blue light from electronic devices, which also stimulates the mind, preventing you from calming your thoughts. However, studies have shown that certain sleep apps have the ability to promote sleep quality.

Focus on relaxation rather than falling asleep. Try relaxation techniques that work for you, such as meditation, mindfulness or paced breathing. Loóna’s sleepscapes are a great tool for emotionally preparing yourself for sleep. They combine colouring activities that can reduce cortisol (stress hormone) levels, with storytelling that has been successfully used to manage stress and anxiety, and soothing, ambient sounds that have been shown to improve sleep difficulties caused by psychological distress.

Strengthen the link between bed and sleep in your mind. If you haven’t fallen asleep after 20 minutes of trying then leave the room (or sit up in bed if you have nowhere else to go) and do something calming in low light before getting back into bed and trying again.

Tip 3: Daytime Practices

Preparations for consistent, uninterrupted sleep don’t just start in the hour or so before bedtime.

Exposing yourself to daylight will help to regulate your circadian rhythm, the body’s internal clock that controls the sleep-wake cycle. Maintaining physically active with regular exercise can also improve sleep.

Things to avoid:

· Smoking — experts have found that nicotine negatively impacts sleep;

· Excessive alcohol consumption and late-night drinking — this may initially reduce how long it takes to fall asleep, but it will disrupt sleep later in the night, resulting in more night wakings and poorer sleep quality;

· Caffeine in the afternoons and evenings — caffeine inhibits the uptake of adenosine, which plays an important role in regulating sleep, and it can stay in your system for 4–6 hours after consumption;

· Late-night eating, particularly large, heavy or spicy meals — it’s easier for your body to fall asleep if it isn’t digesting food;

Try to stay away from your bed when you’re not sleeping to reinforce your mind’s association between your bed and sleeping. Yes, sex is the exception to this rule.

Tip 4: Optimise Your Environment

You should create a sleeping environment that feels tranquil. You could do this by:

· Choosing a comfortable mattress, pillow and bedding;

· Setting the perfect (slightly cooler) temperature;

· Blocking out light with curtains, blinds or an eye mask;

· Drowning out disturbing noises with ear plugs or white noise; and,

· Spreading calming smells with essential oils.

Introduce these practices into your routine one at a time and prepare to tweak them slightly until you find your ideal versions. Remember that improving sleep hygiene won’t always resolve sleep problems. For those with severe insomnia or other sleep disorders, other treatments should supplement good sleep hygiene. For example, cognitive behavioural therapy for insomnia (CBT-I) has been shown to be more effective at treating long-term insomnia than medications. Consult a doctor if you’re experiencing lasting or severe sleeping problems or daytime sleepiness.

Sleep well!